September 28, 2020

CMU Work at Old Forest

THE SCENE:
Cool, in the 60’s and breezy…we knew the rain was coming, but we finished up before it fell!

F3 WELCOME & DISCLAIMER

Did it.

WARM-O-RAMA:

  • SSH (IC) – 30
  • Daisy Pickers (IC) – 6
  • Arm Circles (IC) – 20
  • IW (IC) – 10
  • Merkins (IC) – 10

THA-THANG:

Round 1:

40’s
Starting at North end of parking lot island:
  • Perform 35 CMU curls, followed by 5 Overhead press with CMU
  • Walk to South end of parking lot island with CMU overhead, set CMU down on the ground
  • Mosey to playground and perform amrap pull-ups (up to 5). *Modify to amrap overhead claps (up to 15).
  • Mosey back to CMU and carry out front with arms extended to startex.
  • Rinse and repeat 30-10, 25-15, 20-20, 15-25, 10-30, 5-35
Round 2:
11’s
  • 1 – Skull crushers with CMU
  • 10 – Upright rows with CMU
  • Bear crawl to center of parking lot island, crab walk back.
  • Rinse and repeat – 2/9, 3/8…10/1 (we made it about halfway before stopping for Mary)

MARY:

  • AH (with CMU if you bad) (IC) – 20
  • V-ups (with CMU if you bad) (IC) – 10
  • Hello Dalai Lama (IC) – 20
  • BBSU’s (OYO) – 20
  • High Plank until all in
  • Mtn Climbers (IC) – 15
  • High plank for 30 seconds

COUNT-OFF & NAME-O-RAMA:
10 – Altar Boy, Frisky, Scarecrow, Swiper, ISS, Climate Control, MIB, Windex, Barnum, Handsy (QIC)

CIRCLE OF TRUST/BOM:

“To imply that black folks are lying in a widespread way about racial injustice is itself a kind of racism because it assumes they cannot be trusted to be accurate translators of their own experience.” This applies to any area where we refuse to listen to, affirm, or acknowledge the legitimacy of the hurts, pains, experiences of others. Let’s be leaders who listen to others, even if / especially when we don’t necessarily have the same perspectives and experiences.

MOLESKIN:

Prayed for Scarecrow’s M (migraines) and Swiper called us to pray for unity in our country.

ANNOUNCEMENTS:

See the Pre-Blast for any relevant announcements.

QIC:
Handsy
Workout Date:
09-28-2020