The Barracks

THE SCENE: 35 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20X IC SSH
10X IC DAISY PICKERS
10X IC MERKINS
10X IC SQUAT, AIR
15X IC SHOULDER CIRCLES
THA-THANG:

200X TEAM MOSEY, TRAVEL – to the pull-up bars

CIRCUIT 1 (5X 90 SECONDS)

• 10X OYO DIPS
• 5X OYO MERKINS, VERKIN (hold) – handstand hold
• 5X OYO PULL-UPS

200X TEAM MOSEY, TRAVEL –  to the launch pad

CIRCUIT 2 (3X 90 SECONDS)

• 50X PARTNER CARRY, FIREMAN
• 5X IC SQUAT, PISTOL
• 10X IC SQUAT, AIR

CIRCUIT 3 (5X 90 SECONDS)

• 5X IC ROW, UPRIGHT
• 5X IC PRESS, OVERHEAD
• 5X IC MERKINS, AIR

200X TEAM MOSEY, TRAVEL – to the dip bars

CIRCUIT 4 (3X NO TIME)

• 10X PARTNER THROWS (sandbags)
• 5X IC ROW, HANGING

200X TEAM MOSEY, TRAVEL

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
4 PAX: Soybean, Bookworm, Shoestring, Hitch (Q)
CIRCLE OF TRUST/BOM:
Proverbs 1:8-9
⁸ Listen, my child, to the instruction from your father,
and do not forsake the teaching from your mother.
⁹ For they will be like an elegant garland on your head,
and like pendants around your neck.
(REMINDER: Biological fathers and mothers are not your only teachers)
MOLESKIN:
F3Memphis sucks at pull-ups; we suck at dips and handstands, too.
ANNOUNCEMENTS:
BrewRuck is coming.