CMUs Make Great Birthday Presents
THE SCENE: Low 60’s with plenty of gloom, but dry.
F3 WELCOME & DISCLAIMER: Welcomed and disclaimed they were.
WARM-O-RAMA:
- SSH IC x30
- Imperial walker IC x15
- Daisy pickers IC x15
- Merkins IC x10
THA-THANG:
Grab your CMU and mosey to the turf field.
AMRAP #1 – 10 minutes
- CMU halos x 15
- Lunge walk with CMU on shoulder – 15 paces out, switch shoulder, 15 paces back
- Flutter kicks with CMU overhead x 30
- PAX take turns one at a time on a half lap mosey with 30# ruck
Mosey a lap
AMRAP #2 – 10 minutes
- 8-count bodybuilders x 15
- BBSU with CMU x 15
- CMU curls x 30
- PAX take turns one at a time on a half lap mosey with 30# ruck
Mosey a lap
AMRAP #3 – Short on time, so 7 minutes
- Merkins x 30 (One hand on CMU, 15 reps per side)
- Overhead press x 15
- CMU swings x 30
- PAX take turns one at a time on a half lap mosey with 30# ruck
Pick up your CMU and mosey back to shovel flag
MARY:
LBCs IC x30
COUNT-OFF & NAME-O-RAMA
10 (0 FNGs)
CIRCLE OF TRUST/BOM:
Being comfortable leads to complacency, which is detrimental to our development. Get outside of your comfort zone and push yourself to become the best man possible. Take advantage of the opportunities within F3 to improve your leadership, and carry that over to your family, church, work, and community.
Thoughts and prayers for Pablo’s upcoming knee surgery and the family of Halpert’s wife’s friend who recently lost a loved one unexpectedly.
MOLESKIN:
YHC came very close to splashing merlot during his own Q. T-claps to Pablo for getting after it even with a torn meniscus! Really appreciate all the men coming out to kick off YHC’s birthday in the best way possible. Great work, men!
ANNOUNCEMENTS:
YHC cannot wait for BrewRuck 2.0.
