November 27, 2019

Enter Sandman at Arcadia

THE SCENE:
Clear and in the 50’s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH-15 IC, Michael Phelps OYO, Arm Circles forward and backward-10 IC, Squats-10 IC

THA-THANG:
Enter Sandman

  • 21-18-15-12-9-6-3
  • D-Ball Over Shoulder (50#)
  • Partner A and B will alternate to complete reps
  • Merkins 12-IC, 9-IC, 6-IC, 3-IC
  • Partner A will carry either a ruck, 60# sandbag, or Bear crawl while Partner B works on the following until PA gets back
  • 25-Bear Hug Squats (50#)
  • 50-Ball Slams (#50)
  • 75-Slam Ball Merkins (#50)
  • Ran together from the pavilion to the top of the hill and back

 

MARY:
FC-15 IC, Heel taps until time

COUNT-OFF & NAME-O-RAMA:
Nature Boy, Captain Obvious, Chucky Cheese, Hot-N-Ready, Dawson, Black Diamond, Barney, Prime Time, Gut Check,

CIRCLE OF TRUST/BOM:
Control your attitude. Your attitude can effect others around you . God Bless.

MOLESKIN:
Prayed for Ellie and Mike.

ANNOUNCEMENTS:
Thanksgiving convergence workouts at Blazing Saddles and The Berm

QIC:
Nature Boy
Workout Date:
11-27-2019