Ruins Tuesday 09OCT2019

THE SCENE:

Air: 59º Humidity: 93% Clear Skies, Barometer: 30.06 and steady.
F3 WELCOME & DISCLAIMER

Properly applied

WARM-O-RAMA:
SSH x 30

Daisy Pickers: 15

Windmill: 15

THA-THANG:
Insert information about the workout.

  • 15 walking lunges, immediatley followed by 30 Merkins immediately followed by sprinting up and down to otherside of hill, followed by 30 WWI sit-ups. Run back to start and hold plank until all in. Complete two more sets adding 10 Merkins and 10 WWI sit-ups each time.
  • Mosey to stair case directly north of hill on riverside drive
  • 10 burpees at bottom of stairs, run stairs (hitting each step), 20 squats at the top. (3 rounds)
  • Mary unroll ENDEX

COUNT-OFF & NAME-O-RAMA
04 total PAX: Farmer, Dawson, Lazarus, JDate.
CIRCLE OF TRUST/BOM:
Be honest and open with accountability partners. They can not help you, and you can’t keep accelerating in life if you don’t begin being fully honest in order to better yourself.
MOLESKIN:
Lazarus is very fast, fluoride is bad, F3 is the best family I could ever ask for. Also, it’s starting to get cold.
ANNOUNCEMENTS:
F3 Memphis Pumpkin Ruck is nearing. Go Cardinals!

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