Seven Pax launched including Sharp (newly named) and two FNG’s. Looking forward to the new guys coming back out and shout out to the Force for giving them the whole F3 brief. 

Warma Rama – SSH hops IST’s, Hilly Billy’s, 

A mossy over to the blocks to grab some 

Round 1: 

What I call deconstructed thruster, pax would carry a blocks to a first set of cones perform 2 squats and 2 shoulder presses then proceed to the next cones and go up by 2 reps for every set of cones. 

Round 2: 

EMOM  5 Toe to bar or Knee ups, 5 burpees, and 5 block curls

Round 3: 5 rounds of Bear Crawls, Crab walks, and lunger around a set of cones 

Round 4: A final set of suicides to finish it off 

Cooldown: Some nice downward dogs and pigeons to stretch us out.