January 21, 2019

Keep Moving…and Do 25 Merkins OYO Again

Blazing Saddle, Uncategorized, Weekday

THE SCENE: Rainy and 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 50
THA-THANG:
Merkin Mile

  • Sprint 100 yards, 100 SSH, Run back to start
  • Sprint 75 yards, 75 Mountain Climbers, Run back to start
  • Sprint 50 yards, 50 LBC’s, Run back to start
  • Sprint 25 yards, 25 Merkins, Run back to start
  • Sprint 10 yards, 10 Burpees, Run back to start

Mosey to horse barns and partner up

2 sets of 5 pull ups each

Mosey to shovel flag

Merkins OYO x 25

MARY:

Flutter Kicks IC x 30

Ratchet Shoulder Blaster

Hello Dolly IC x 20

Train penalty Burpees x 10

COUNT-OFF & NAME-O-RAMA
4 PAX: Nature Boy, Speaker, U Rock, Pops
CIRCLE OF TRUST/BOM:
Cherish friendships: F3 is a great way to rekindle old friendships and build new ones. Iron Sharpens Iron.
MOLESKIN:
The crew today was a seasoned bunch. Everyone pushed hard which made us better. I asked if anyone was tired and Nature Boy took off in a sprint towards the next round of merkins. Love starting the day with these guys.

O Positive went out of his way to drop off cones for the workout. He’s a true HIM.
ANNOUNCEMENTS:
Prayers for Snowman to stop hurting himself during Rucks

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