Daily Down PAINment at Mothership

THE SCENE: Sunny, hot, and humid. Very little wind.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Slaughter Starter: Burpees x 10 OYO

Mosey to far end of Lower Parking Lot grass area (plank until all in)

Abe Vigoda IC x 10

Arm Circles IC x 20

Merkins IC x 15

Overhead Press IC x 15

SSH IC x 20

Mosey to benches in front of The Kitchen (Al Gore until all in)

THA-THANG:

  • Box Jumps x 20 OYO (plank until all in)
  • Incline Merkins x 20 OYO (plank until all in)
  • Dips x 20 OYO (plank until all in)
  • Mosey to Startex for B.O.M.B.S. (Al Gore until all in)
  • Partner #1:
  • Burpees x 50
  • Outlaws x 100
  • Merkins x 150
  • Big Boy Situps x 200
  • Squats x 250
  • Partner #2:
  • Backpedal half way down concrete path to the lake
  • Bear crawl second half of concrete path
  • Sprint up the grassy hill to Partner
  • Partners alternate until all exercises were complete (we didn’t quite make the full routine but Squeegee and Nature Boy probably could have done it twice)
  • Mosey around parking lot and circle up for Mary

MARY:
Hello Dolly IC x 20

Nolan Ryan IC x 20

LBCs IC x 20

COUNT-OFF & NAME-O-RAMA
10 PAX – Orange Julius, Teacher’s Pet, Snookie, Nickelback, Nature Boy, Uncle Rico, Harbaugh, Squeegee, Hot-N-Ready, Pops
CIRCLE OF TRUST/BOM:
Task and Purpose: Think about the purpose of your tasks in life rather than just going through the motions. This applies at home, work, and F3.

Life is a grind but easier when we do it together.
MOLESKIN:
PAX pushed hard today and it was tough. Great mumblechatter and encouragement. I could feel the energy when the men would holler for me to get up that hill to relieve Nickelback.

I intentionally had us doing BOMBS in close proximity to Ol’ Sounder as I had a cooler full of ice cold waters in the back of the truck. That was a life saver for some of us.

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