A windy 39F
F3 WELCOME & DISCLAIMER
SSH x 20 IC
Slow Merkins x 10 IC
Slow Squats x 10 IC
Arm Circles x 10 IC (CW & CCW)
*carried sandbags over to pull-up bars*
3 rounds of 10 reps of each superset.
(1) Pull-ups/Bent over rows
(2) Dead lifts/High pulls
(3) Dry docks/OH presses
(4) Merkins/Chest presses
(5) Tricep merkins/Skull crushers
After each round, PAX partnered up. PAX 1 did sandbag toss while PAX 2 ran (400m/100m/100m/100m).
She didn’t show. PAX performed 10 penalty burpees for no flag. Thanks Shoestring.
COUNT-OFF & NAME-O-RAMA:
4 PAX: Bruce Wayne, Prince Ali, Tomb Raider, and Beauty Shop
CIRCLE OF TRUST/BOM:
Advent is upon us. Let’s remember to put forth the same, if not more, effort to prepare ourselves spiritually as we do physically. Prayers for Gambler and Paper Trail.
It was cold. Men lifted heavy things.