August 18, 2019

Lair 8/15/2019

Lair

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 25 IC, Shoulder Press – 15 IC, Arm Circles – 15 IC, Tempo Merkins – 10, Slow DP – 10 IC, Mosey around parking area back to Flags
THA-THANG:
Bear Crawl 123 on the hill, 100 Merkins, 200 LBC’s, 300 Squats

  • Mosey to hill for instructions. QIC picked the partners and gave instructions.
  • P1 will bear crawl up hill and crawl bear back while P2 performs 100 Merkins
  • Repeat with 200 LBC’s
  • Repeat with 300 Squats
  • Tempo Merkins – 10
  • Keep partner for Bear crawl races on the hill for 3 rounds
  • 6 count Burpee – 10 IC
  • Mosey with purpose to the flags
  • CMU work 25×4 of the following
  • Overhead press – 25
  • Curls – 25
  • FC – 25 (2 is 1)
  • Lunges – 25 (2 is 1)

MARY:
FC – 10 IC, MC – 10 IC , SSH – 25 IC
COUNT-OFF & NAME-O-RAMA
12 PAX,  Dial-up, Tremor, Sideline, Skids100, Birds are Real, Twitty, Hello Kitty, Iced, Pops, Stephen King, Peeping Tom, Nature Boy
CIRCLE OF TRUST/BOM:
Prioritize what is important right now. Our kids are back in school and we need to help our M’s and 2.0’s. Be 3rd and not 1st! Easier said than done sometimes. God Bless all the PAX in F3.
MOLESKIN:
Psalms 121.1

I will lift my eyes to the mountains; From where shall my help come?

ANNOUNCEMENTS:
GoRuck Vietnam is coming soon! Find someone and train. Also, IronPax will be here soon.

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