AO: Olympus
QIC: Soot
The PAX: Soot, Fish Fry, Jerry McGuire, Mule, Apollo
THE SCENE: Just humid enough. Early morning sunrise.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby Arm Circles, Tempo Merkins, Cherry Pickers, Windmill, Tempo Squats
THA-THANG:
Station 1: CMUs. Every 10 reps rotate between Presses, Rows, and Squats
Station 2: Roll the Dice
To move between stations, Farmer’s Carries with 55lbs dumbbell in each hand.
Round the School. Everyone pick up a CMU and take a trip around the school.
Throw the Dice. Sprint to Dice. Do exercise.
Trip to the track with CMUs overhead. One person carries the Dice and acts as the spotter. If he spots anyone lower the CMU below their head, the Dice is rolled, the exercises performed, and the spotter switches with the guy who dropped their CMU.
MARY:
Merkin Ring of Fire to 4 reps
CIRCLE OF TRUST/BOM:
Thankful for F3 and the opportunity it has given me to grow as a leader physically, mentally, and spiritually.
F3 The Capital 