WARMUP:

SSH
low slow squat
merkins

mosey down left side of school
changing mode of transport at each light pole
mosey
nur
bear crawl
karaoke
lunge walk

stop at end of blacktop
suicide runs down the length of the driveway area using the 4 lights as the stopping points

3 rounds. 1 minute each. Split into 2 groups
Group 1 – dead hang
Group 2 – Plank
Switch
Group 1 – dead hang
Group 2 – Al Gore
Switch
Group 1 – dead hang
Group 2 – hold a lunge
Switch

activating the lats during a dead hang helps with the movement and also recruits more muscles to punish. We don’t do a lot of grip work, nor pullups due to the nature of the F3 sites, so I think this is important to incorporate OTB or more regularly in workouts.

AMRAP 12 minutes
20 merkins
20 plank jacks
20 bomb jacks
5 burpee pull-ups (PAX can use their momentum from the jump to assist)

THE THANG:

5 pull-ups
Mosey back to COT

MARY: yes

ANNOUNCEMENTS: lots of 2nd F

COT: Named our FNG Focker. He is Funhouse’s daughter’s boyfriend so it seemed appropriate. 17 year old who is going to be a senior at Catawba Ridge, and we are glad to have him.