November 18, 2019

The Barracks

THE SCENE: chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Move implements to Launchpad

  • 25X SSH IC
  • 10X Daisy Pickers IC
  • 10X Imperial Walkers IC
  • 10X Squats IC
  • 10X Dive-Bombers OYO
  • 20 seconds single leg wall sit – alternating legs on (2) seconds
  • 40 yd Jog
  • 40 yd side shuffle
  • 40 yd side shuffle
  • 40 yd 75% sprint
  • 40 yd back-pedal
  • 40 yd 75% sprint

THA-THANG:

Suicides (move-to-25-yd-bag/move-to-15-yd-bag/move-to-end-40-yd)

  • Side shuffle/side shuffle/sprint
  • Side shuffle/side shuffle/sprint
  • Sprint/Back pedal/Sprint
  • Sprint/Walk/Sprint
  • Sprint/Sprint/Sprint
  • Sprint/Sprint/Sprint

Move (3) bags to Pull-up Bars

5:00 Time Hack OYO

  • 25 Pull-Ups
  • 50 Merkins
  • 100 Squats

Penalty: All PAX complete (1) Easy Payment per any unfinished rep

20X Easy Payments (60#) – Clean & Throw bag over pull-up bar
Add (1) Merkin if bag touches the bar
Add (1) Pull-up if bag doesn’t clear bar

Move (3) bags to the Launch Pad

Station Work

  1. 3X Sue (+60#) Pull
  2. 3X Sue (+60#) Pull
  3. AMRAP Cleans (60#)
  4. 5X Deadlifts (80#)
  5. 8X Overhead Press (60#)
  6. 3X (ea. leg) Pistol Squat

MARY:
Time called after (4) stations completed
COUNT-OFF & NAME-O-RAMA
Gus, Hitch (QIC), Shoestring, Bruce, Rabbit, Farmer
CIRCLE OF TRUST/BOM:
I’ve been sick. I become intolerant and irritable when sick. I end up mistreating those that love me most. This is unacceptable. There is no justification for cruelty.

And yes, in secret, when nobody can see, you are capable of being cruel to those you hold dear.
MOLESKIN:
We can all improve.
Gus can better time his probiotics.
Rabbit can quicken his shuttle run.
Bruce can wash that filthy sandbag.
Shoestring can grow 6 inches taller.
Farmer can do push-ups faster.
I can get a different hoodie.
ANNOUNCEMENTS:
I’m sure there are some…