Sandbags and CMUs with a side of banana
THE SCENE: It was warm
F3 WELCOME & DISCLAIMER I did that
WARM-O-RAMA:
- SSH IC x 30
- Imperial Walkers clockwise IC x 15
- Hillbillies counter clockwise IC x 15
- Tempo Squats IC x 10
THA-THANG:
THANG 1
- CMU Curls IC x 10
- CMU Squats IC x 10
- Sprint to enclave and back
THANG 2
- CMU Curls IC x 15
- CMU Squats IC x 15
- CMU Overhead Press IC x 15
- Sprint to enclave and back
THANG 3
- CMU Curls IC x 20
- CMU Squats IC x 20
- CMU Overhead Press IC x 20
- CMU offset Merkins OYO x 20
- Sprint to enclave and back
THANG 4
- Everyone line up next to each other and get in Merkin position
- PAX on far right grab sandbag and carry to enclave and back
- Everyone else AMRAP merkins
- Next goes until all are done
- Everyone sprint to enclave and back
THANG 5
- Everyone line up next to each other and get in plank position
- PAX on far left drag sandbag to enclave and back while bear crawling
- Everyone else AMRAP alternating shoulder taps
- Next goes until all are done
- Everyone sprint to enclave and back
MARY:
No time
COUNT-OFF & NAME-O-RAMA
11 PAX , 0 FNGs:
CIRCLE OF TRUST/BOM:
MOLESKIN:
Prayers for: Chuck E Cheese’s friends’ baby – Cannon, El Bano, Interweb and The Dude for travels on their mission trip, Pillsbury is in AZ, Bailout, Soulja Boy and Dexter Marathon Ruck
ANNOUNCEMENTS:
Nada
