December 30, 2019

Legs? Never heard of ’em.

THE SCENE:
Cool and crisp. Lots of water on the ground to not get in.

F3 WELCOME & DISCLAIMER

yes.

WARM-O-RAMA:
Bat Wings

  • 19 x Forward Arm Circles
  • Hold
  • 19 x Backwards Arm Circles
  • Hold
  • 19 x seal claps
  • Hold
  • 19 x overhead claps

THA-THANG:

  • 19 IC x Block Merkin’
  • 19 OYO x Colt 45’s
  • 19 IC x Overhead Press
  • 10 IC x Tricep “R”aise (Shockingly difficult to keep cadence with CMU. We stopped trying after 10)
  • 19 OYO x Modified CPR (4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Return to top of curl, 4 = Return to starting position)
  • 19 OYO x Block Derkin’

Year of the PIG

P – 10 x Patty Cake Merkin’

I – Iron Hulk (1:4 ascension to 10: Merkins and Air Press)

G – 10 x Goblet Carry 1/3 mile

Stopped along the way for Dips at the Picnic area x 19 IC

MARY:
Dealers Choice

  • Chuck E. Cheese – Flutter Kicks x 19 IC
  • Shoestring – Box Cutters x 19 IC
  • Billy Blanks – Reverse Crunch Getup x 20 OYO
  • Cheezsteak – Merkin’s x 10 IC
  • Woody – LBC’s x 19 IC
  • Black Diamond – Freddie Mercury  x 19 IC
  • Captain Obvious – Hello Dolly x 19 IC
  • Innuendo – Big Boy Situps x 19 IC

COUNT-OFF & NAME-O-RAMA:
Insert PAX Count & FNG Name

CIRCLE OF TRUST/BOM:
Sometimes things aren’t what you want them to be. Modify, come out for 2F, just do something to keep active and engaged

MOLESKIN:
Lots of prayer requests. Keep the PAX in your thoughts.

ANNOUNCEMENTS:
Convergence at Mothership on Jan. 1

QIC:
Chuck E. Cheese
Workout Date:
12-30-2019