The hardest thing you did at OF before 6:30 today
THE SCENE: Warm
F3 WELCOME & DISCLAIMER
10 penalty burpees for the AOQ forgetting the flag.
stretching, SSH, baby arm circles
We did a circuit:
- Station one: CMU squats and overhead press times 25
- Station B: high knee burpees.
- Station 4: plank walk around an island
- Run to and from the Bike Gate
- Continue circuit
- At 6, we paired off for Burdened Bear Crawls. One partner does a bear crawl while the other partner pushes against their shoulders for resistance.
100’s, alternating straight leg crunches, multiple mountain climber variations
COUNT-OFF & NAME-O-RAMA
14 Pax with 2 FNGs (Take Two and Nacho Grande)
CIRCLE OF TRUST/BOM:
Encouragement to look at own beliefs, ideals and values and see where we might be wrong.