April 1, 2019

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
Listen, my child, to the instruction from your father,
and do not forsake the teaching from your mother.
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.