Post-Independence Day Burn

THE SCENE: A lonely post-Independence Day morning. Just Beans and Shoestring on a 35 minute car ride.

F3 WELCOME & DISCLAIMER: Disclaimed and stuff.

WARM-O-RAMA:
SSH IC x30
IW IC x15.  THEN A FNG WALKED UP!!
Redisclaimered… and restarted the workout.  Gotta make sure that FNG gets his monies worth!
SSH IC x30
IW IC x30
Windmills IC x15
Squats IC x20
Burpees OYO x10

THA-THANG:
Merkin Mile: 400m then 25 Merkins(x4)
Busted out the sandbags!!
AMRAP for seconds of each station, then rotate.
Station 1: Plank
Station 2: Bent over rows (60lb sandbag)
Station 3: overhead press (40lb sandbag)

MARY:
American Hammers IC x30
LBC’s IC x30
BBS IC x30

COUNT-OFF & NAME-O-RAMA
3 PAX. 1 FNG. Cupid, Soybean, Shoestring (QIC)

CIRCLE OF TRUST/BOM:

MOLESKIN:
Cupid will not be able to move his arms for at least 3-5 days.

ANNOUNCEMENTS:
Invite your friends, HERNANDO!!