The Lair 10/29/2019
THE SCENE: Partly cloudy and 54 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH-15 IC, SDP-15 IC, Baby arm circles-10 IC forward and backward with overhead claps-10 IC, Stretch OYO
THA-THANG:
Weighted stuff with a runner. Runner will start at Goal line and run to midfield and back. All other PAX will be doing work at their stations.
- Jump rope
- CMU curls
- #60 bag front squats
- CMU Merkins
- Farmer carry with 2 CMU’s
- CMU Squat thruster
Bear crawl CMU pull through to midfield, CMU lunge walk back. CMU overhead carry to midfield and back.
One more round at the work stations
MARY:
Flutter kicks for 20 seconds until 0615
COUNT-OFF & NAME-O-RAMA
Rabbit, Hello Kitty, Utah, Pops, Dial-up, Skids 100, Twitty, Sideline, Nature Boy – 9 Pax total
CIRCLE OF TRUST/BOM:
Don’t cheat yourself! You not only effect yourself, but others close to you when you don’t give life 100%. Every rep counts to your family and friends. God Bless.
MOLESKIN:
Prayers for Dial-up and Skids 100. We had a shaky start to the beatdown, but the PAX made adjustments and kicked a**!! Love these dudes and their effort to get better.
ANNOUNCEMENTS:
PAX are training for the Veterans day GORUCK and St. Jude race.
