Growth

A perfect humid gloomy morning for 7 strong Badlanders to get stronger in the 65 degree weather. The turf field was glorious as the lights kicked on during our beatdown.

Warm up

• SSH
• Toy Soldier
• Limp member
• Spread to right/left
• Reacher
• Groin
• Merkin
• Micheal Phelps
• Arm circles
• Mosey to field

The Thang

• 15 Man Maker
• Rifle carry 10 yd
• 20 shoulder press
• 10yd murder bunny
• 25 irkins 
• Farmer carry R 10 yd
• 25 derkins 
• Farmer carry L 10 yd
• 25 Cindy Swings
• Twist lunge 10 yd
• 40 goblet squats
• TURN BACK FOR 10 yd reverse lunge
• 10 ea American hammers
• Cindy sled push 10 yd
• 15 Hernias
• Bunny murder 10 yd
• 20 Big Boys (no block)
• Rifle Carry 10 yd
• 25 Cindy Press
• Gorilla Walk 10 yd
• 1 min plank

Mosey to Flag

FOCUS POINT= GROWTH

• Continue to grow yourself physically at F3, mentally with those you surround yourself with, and spiritually if you believe in that as I do.

Though F3 is not a religious organization I closed in a Christian prayer asking for guidance and continual growth in all aspects of life.

Pledge it out