January 7, 2021

Playlist & Protein Balls

THE SCENE:
Low 40’s

F3 WELCOME & DISCLAIMER:

Done. No FNG’s present

WARM-O-RAMA:
SSH, Merkins, Daisy Pickers, Stretch OYO, Mosey 1 lap around parking lot

THA-THANG:

Run approximately 40 yards and back after each set of the following exercises

  • 3 rounds with CMU
  • Burpee jump overs 10
  • Goblet squat 10
  • Curls for the girls 10
  • American Hammer 10
  • 2 rounds without CMU
  • Merkins 10
  • Groaner 10
  • Mountain Climbers 10
  • Flutter Kicks 10
  • 1 round without CMU
  • Alt. lunges 10 each leg
  • Jump Squats 10
  • SSH 10
  • BBS 10
  • CMU Rifle carry approximately 50 yards out and back
  • CMU Merkins 10 then Rifle carry approximately 50 yards out and back
  • CMU Merkins 10 then Bear Crawl approximately 25 yards and Crawl Bear back
  • CMU Merkins run approximately 50 yards out and back

 

MARY:
Flutter kicks, Box cutters, High plank, Bird dogs, Low plank, Pickle pounders, Hello dolly (Ricky Bobby), Burpees 10

COUNT-OFF & NAME-O-RAMA:
8 studs no FNG

CIRCLE OF TRUST/BOM:

Proud of what Armory has become and the leadership from Pops, Roots, and Snowman. Pray for our Country.

MOLESKIN:
Last night I thought creating a playlist would be a good idea and it was. Thanks to all who sent me their request.

Pops – Love Removal Machine by The Cult

Bandwagon – Bleed it out by Linkin Park

Hot-n-ready – Thunderstruck by AC/DC

Roots – Proud Mary by CCR

 

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements

QIC:
Nature Boy
Workout Date:
01-07-2021