BOMBS + 1 Mile Run

THE SCENE: Perfect 37 degrees.

F3 WELCOME & DISCLAIMER

Yeap

WARM-O-RAMA:

Daisy Pickers, Imperial Walkers, High Knees, Squats.

THA-THANG:
B.O.M.B.S.

Partner up. Pax 1 does exercise while Pax 2 runs around building. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 

50- Burpees

100- Overhead Claps

150- Merkins

200- Squats

250- LBCs

1 mile (stop at 2/3 and do 20 ‘Merkins in cadence). Last 1/3 of the mile Indian run.

MARY:
Dolly

Flutter Kicks

Guantanamo

COUNT-OFF & NAME-O-RAMA
8 PAX (No FNG).

Lipton, Snookie, Flatland, Blackout, Laettner, Yardsale, Tomb Raider, Judah (Q).

CIRCLE OF TRUST/BOM:

Reminder of why F3 is so awesome and the constant fight agains the sad clown syndrome. Encouragement to become a stronger male presence in our families and communities. Pulled example from Freed to Lead book about daddies being present and cops not needed at the park when kids playing.

Locked shields.

MOLESKIN:
Guantanamo rounds should have been called doula-namo. Neighbors probably thought we were giving birth :d. 

ANNOUNCEMENTS:
Whetstone program.