August 19, 2020

Black Diamond – Neverland version (Mohawk’s VQ)

THE SCENE:
Beautiful morning

F3 WELCOME & DISCLAIMER

Done & Done

WARM-O-RAMA:
SSH x15

10 Merkins

Imperial Walker x10

10 Merkins

Daisy Pickers x10

10 Merkins

5 Burpees OYO

10 Merkins

THA-THANG:
Round 1

10 Merkins, 10 Jump Squat

20 Merkins, 20 Jump Squat

30 Merkins, 30 Jump Squat

40 Merkins, 40 Jump Squat

~80-yd sprint

Round 2

10 CMU Curls, 10 Sumo  Squat, 20, 30, 40 of each

~80-yd bear crawl

Round 3

5 CMU Bent Over Row, Crab Walk 25-yd

6 CMU Bent Over Row, Crab Walk 25-yd

7 CMU Bent Over Row, Crab Walk 25-yd

8 CMU Bent Over Row, Crab Walk 25-yd

9 CMU Bent Over Row, Crab Walk 25-yd

Round 4

Bear Block ~40-yd, Cusak ~40-yd

MARY:
30-sec plank

Mohawk – 10 BBS

30-sec plank

Red Dawn – 10 jump squats

30-sec plank

Squatter – 15 Freddie Mercury

15- sec plank

COUNT-OFF & NAME-O-RAMA:
4 PAX – Eagle, Mohawk, Squatter, Red Dawn

CIRCLE OF TRUST/BOM:

James 1, 2- 3

2 Consider it pure joy, my brothers and sisters, whenever you face trials of many kids, 3 because you know that the testing of your faith produces perseverance.

ANNOUNCEMENTS:
F3 Anniversary

QIC:
Mohawk
Workout Date:
08-18-2020