The RUINS 5AM BlackOPS

THE SCENE: Gloom of the hottest day of the year, oh yeah very humid!
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA:

  • SSH x25 IC
  • Forward Little Baby Arm Circles x10 IC
  • Reverse Little Baby Arm Circles x10 IC
  • Daisy Picker x15 IC
  • Windmill x 15 IC
  • Imperial Walker x10 IC

THA-THANG:

Mosey down to the river edge pathway

Best Day of School Field day: Relay race

  1. First Race
    1. Burpee x5
    2. Crab Walk 23 yards
    3. Partner 1 Fireman carry 23 yards
    4. Burpee x5
    5. Partner 2 Fireman carry 23 yards
    6. Burpee x5
    7. Partner 1 Wagon Carry 23 yards
    8. Burpee x5
    9. Partner 2 Wagon Carry 23 yards
    10. Burpee x5
    11. Bear Crawl 23 yards
    12. Burpee x5
  2. Half Time at Tom Lee Statue
    1. Dips x20 OYO
    2. Mike Tysons x10
    3. Dips x10
    4. Mike Tysons x5
    5. Dips x5
    6. Mike Tysons x15 (Thanks Jailbait!)
  3. Second Race
    1. BBSU x10
    2. Partner 1 Fireman Carry 23yards
    3. BBSU x10
    4. Partner 2 Fireman Carry 23yards
    5. BBSU x10
    6. Partner 1 Wagon Carry 23yards
    7. BBSU x10
    8. Partner 2 Wagon Carry 23yards
    9. BBSU x10
    10. Bear Crawl 23yards
    11. BBSU x10
  4. Mosey to far south stairs. climb the stairs and mosey back to Endex

MARY: LBC x20 IC; Plank 25s
COUNT-OFF & NAME-O-RAMA
8 PAX 1 FNG: Welcome Blackhawk!
CIRCLE OF TRUST/BOM:
Discussed keeping relational focus on the M.  YHC has his 10yr anniversary this week and has been working on keeping the right priority lately and it is paying off.
MOLESKIN:

  • TAPS for the going back to school group (Teacher, Staff, Students, Bus Drivers)
  • Also remember to gather your belongings after workout has concluded, LOL @Harvarti leaving keys and phone in YHC’s car.

ANNOUNCEMENTS:
2nd year anniversary for F3 Memphis on Saturday should be a great time!

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