Welcome to F3. F3 mission and core components given. Disclaimer also explained.
warm up: SSH x 20 IC, IW x 20 IC, Mountain Climbers x 20 IC, Merkins x 10 IC. Mosey around parking lot doing high knees and butt kickers. Then head to YHC car for some coupons. Just enough for everyone. The cinder block.
The thang: line up A long grass field. Do a set of 15 exercises with the block, then run to opposite end of field without the block and do a set of 15 exercises. We will do this all the way down to one. The exercises were as follows: Block exercises were a mixture of overhead press, curls, alternating hand Merkins, blockies (burpee with a block) and goblet squats. Other exercises were squats, Merkins, monkey Humpers, lunges, mountain climbers, flutter kicks. Spock gave us a 10 count and then the fun began. Time for murder bunnies. All the way to opposite end. Then 40 holes had an idea of overhead carry while lunge walking. Most everyone was done by now.
Mary: American Hammer x 10 IC. Then explain how to call out a workout and let Sunshine give it a try. He nailed it.
COT: prayers for 40 holes and graduating from his academy, prayers for sunshine and job interviews. Thanks for being here men and great job on all the invites.