THE SCENE: Damp & warm
F3 WELCOME & DISCLAIMER
SSH, imperial walker, daisy picker, hillbilly, windmill, arm circles f/b,
Pick up CMU’s, mosey to pullup bars, stretch.
5 x (2 min rounds): reps are recommended, do 12, or 14 if you bad.
10 curls (count each individual rep)
10 bent rows
10 high pulls
10 aussie pull-ups (under dip bar)
Repeat this circuit for 12 min:
20 CMU walking lunges ( 10 out, 10 reverse to return to pullup bars)
P1: carry both CMU’s out 30 yd, then back.
P2: alternate 5 pistol squats each leg, then 10 squats.
When P1 returns, switch.
Place CMU’s at west goal line of field
With partner, move pole from ROTC pile to field.
Take turns flipping pole out for 45 seconds,
20 derkins with feet on pole,
flip pole back to where you started.
20 overhead press.
COUNT-OFF & NAME-O-RAMA
2 PAX: Hitch, Four Eyes (QIC)
CIRCLE OF TRUST/BOM:
Four Eyes & Hitch took some time to contemplate 2nd F over the years and into the future.
Them logs are under-utilized