Warm-up:
100 SSH
10 imperial walkers
10 gravel grabbers
20 mercans
—-
The Thang:
500 m Indian Run
We ran through the circuit of burpees, curls, shoulder press, squats, mercans, LBCs and SSHs 5 times, and closed the workout with another round of burpees. Total rep counts are provided below:
Burpees: 50
Curls: 220
Shoulder press: 180
Deep Squats: 100
Mercans: 180 (+ 20 in the warmup is 200)
LBCs: 100
SSH: 250 (+ 50 in the warmup is 300)
—-
COT:
Spoke about the importance accountability. We used bricks to hold us accountable on our squat depth. We use our F3 brothers to hold us accountable to post, to be better leaders, fathers, husbands, and followers of Christ. Need to hold each other accountable!!!
—-
TAP: prayed for the Zawko family, Greenhorns dad