November 21, 2019

Enter Sandman

THE SCENE:
5:00 am. Weather was warmer with rain on the horizon. Time to work and get better with a true HIM. Today on the agenda. Lots of sand. A shovel flag for every PAX blowing proudly in the wind.

F3 WELCOME & DISCLAIMER
Did it.

WARM-O-RAMA:

  • SSH x 20 ic
  • Squat x 20 ic
  • Forward Arm Circles x 20 ic
  • Reverse Arm Circles x 20 ic

THA-THANG:

Phase One:

D-Ball Over Shoulder (50#)

  • Rep Scheme (21-18-15-12-9-6-3)

Phase Two:

Partner A:

  • 80# sandbag carry across the parking lot

Partner B:

  • 50  Bear Hug Squats (50#)
  • 100 Ball Slams (50#)
  • 150 Slam Ball Merkins

MARY:

  • Flutter kicks x 20 ic
  • LBC x 20 ic
  • Box cutters x 20 ic
  • Reverse box cutters x 20 ic
  • Freddy Mercury x 20 ic
  • Plank 30 seconds
  • Knee to elbow x 20 ic.

COUNT-OFF & NAME-O-RAMA
Chuck E. Cheese (Q), Nature Boy
CIRCLE OF TRUST/BOM:
In everything you do. Put in the work and get stronger.

MOLESKIN:
Always great to spend some time with Nature Boy in the gloom. This workout will be one to bring to additional PAX. Shoulders were smoked.

ANNOUNCEMENTS:
Check Slack.