6 members of the F3 Nation got the job done at #ao-battle-creek this morning: @Dizzy Gillespie (F3 Dads), @Heidi (1st F Q), @Hot Mic (Tribute), @Ginsu, @Jalisco, and YHC (@Rudolph).
Welcome, disclaimer, and warm-o-rama
Thang: The Dance
Half PAX pickup a sandbag. These sandbags may not touch the ground until COT. 50 burpee penalty if they do.
Set #1
Not holding bag = 2 min AMRAP bag-facing burpees then 50 minus your reps merkins
Holding a bag = 2 min AMRAP back squats then 100 minus your reps sb lunges
Holding & non-holding switch
Set #2
Not holding bag = 2 min AMRAP endorphins then 50 minus your reps Carolina dry docks
Holding a bag = 2 min AMRAP dead lifts then 100 minus your reps sb Alabama prom dates
Holding & non-holding switch
Set #3
Not holding bag = 2 min AMRAP forward bag toss then 50 minus your reps Peter Parkers
Holding a bag = 2 min AMRAP bent rows then 100 minus your reps sb calf raises
Holding & non-holding switch
Repeat until time…we completed 2.5 rounds
Announcements
See slack
Prayer requests
@Heidi (1st F Q) and 2.0s going to Dollywood
Prayers for @Hot Mic (Tribute)’s 2.0…struggling with skin issues on face & neck
@Dizzy Gillespie (F3 Dads)’s achilles is strained, not torn. Also, starting a new job at Columbia Hyundai.
Moleskin
Take time to be silent. Sometimes we can’t begin to hear or feel what we need until we remove all distractions and sit in silence. It’s good for the heart