My M competed in a competition at burn bootcamp this past weekend and it looked tough as hell so I brought it to Arnies today.

Warmarama:

Mosey up hill 

SSH, IST, Hillbilly, Carrot Puller

Mosey to blocks

The Thang:

Round 1:

– 10 Squats w/ Block

– 10 Block Swings

– 10 Overhead Press

– Run a lap

Repeato for a total of 3 times

Round 2:

– 20 Bonnie Blair’s w/ Block (10 each leg)

– 20 Squat to Press

– Run a lap

Repeato for a total of 2 times

Round 3:

– 30 Half Burpees

Round 4:

– Dumbbell snatches (each arm)

– Jumps over block

– – Waterfall: start at 10 of each and decrease by one each time. 
– – Run a lap after the rounds of 8, 5, and 1

Some sit ups w/ dumbbells to round out the 45 minutes

Recover Recover

Name o rama

COT

Moleskin:

– We came to the conclusion that F3 focuses on Biceps, Triceps, and chest, and a leg heavy workout like today was tough

– Nice to meet you Fast Pitch, way to crush it in the gloom!

– Arnies has some brand new blocks that we found and we think that they felt lighter than normal blocks? Or maybe we’re just getting stronger 

– An FNG in (Nebraska?) unfortunately passed away at a workout. Keep an eye out as the heat turns up and if you’re not feeling well take a break.

– Be on the lookout for a CPR class if you’d like to get certified.

– Prayers to all those dealing with loss

– Thanks you Tammy Faye for the opportunity to lead

Until next time……. Mr. H