August 16, 2019

PT11s

  • THE SCENE: 
    • 70*F, waxing gibbous, and very dewy.

  • F3 WELCOME & DISCLAIMER

  • WARM-O-RAMA:
    • Deconstructed Bodybuilder
      • 11xIC Squats
      • 11xIC Groiners
      • 11xIC Plank Jacks
      • 11xIC Merkins
      • 11xIC Groiners
      • 11xIC Squats
    • 11xIC Bodybuilders

  • THA-THANG:
    • Egress:
      • Partner up
      • Describe your ideal day
      • Leapfrog to sidewalk
      • Catch me if you can Indian Run to park entrance
      • Wheelbarrow to pavilion
    • Picnic Table 11s:
      • 1x Derkins
      • Team-carry picnic table 200 ft
      • 10x Team-squat picnic table
      • Rinse ‘n repeat 11s style (made it to 7)
    • Ingress:
      • Pick a new partner
      • Describe how you would change the world if you could
      • Wheelbarrow to park entrance
      • Catch me if you can Indian Run to park entrance
      • Leapfrog to STARTEX

  • MARY:
    • 11xIC Catalina Wine Mixers
    • 11xIC Plank Toe Taps
    • 11xIC Flutterkicks

  • COUNT-OFF & NAME-O-RAMA

    • Pre-ruck (4+Cujo): BAM!, Commie, Granola, Woodpecker
    • BC: Bailout, Commie, Croissant, Granola, Gym Shorts, Orange Julius, Ratio, Sleep Number, Steinbrenner, Woodpecker

  • CIRCLE OF TRUST/BOM:
    • Know the difference between compulsion (habit/duty) and recreation (enjoyment/refreshment) and take time to do what makes you new.

  • ANNOUNCEMENTS:
    • F3Memphis 2nd anniversary workout tomorrow at the Mothership.