AO: Hot Tin Roof
QiC: Reggie
Pax Count: 8
Pax List: Amber, Bologna, Bunny, MARTA, OK, Purple Cow, Reggie
FNG Count: 0
Downrange: Flutie from NH
Warm up:
SSH, Mercans, OC Squats, Don Q, Mtn Climbers, RSLs, SSH
The Thang:
3 rounds of 10 pull-ups, 25X coupon exercise, red lot lap + plank
Round 1 burpee pull-ups/kettle swing
Round 2 regular pullup/thrusters
Round 3 chin-ups/upright rows
Mosey to ladies tee
4 hill runs (karaoke each way, backwards, forwards)
Mosey to the wood stairs, mosey back, plank for the Six and merlot spillage.
10X shoulder tap mercans, mosey up stairs, 25 single Stone Mtn mercans, mosey up stairs, 25 4ct Freddie Mercury’s, mosey back down stairs + plank.
10X shoulder tap mercans, mosey up stairs, 25 single wide mercans, mosey up stairs, 25 4ct LBC’s, mosey back to red lot
CoT:
@Flutie reminded us to appreciate the day and participation in F3.
Naked Man Moleskin:
Cautionary tale of business travel and merlot spillage. F3 is a great guardrail for hydration and sleep.