OTB Friday

Preamble:

3 prerunners found 3 PAX ready to put in some work!

Something new for the new year: a Friday option for the Beast Side Boyz.  Lets see how this addition by division thing really works.

Warm-O-Rama:

little loop to the playground parking lot for some SSH, Michael Phelps, Weed Pickers, Moroccan Nightclubs.  quick intro as it was too cold to stand around.

The Thang:

Reaching for some F3 classics:

Nicole

20 min AMRAP

400m run

Pull-ups AMAP

Repeat once PAX can’t do another pullup.  Nicole would be proud.

For part 2, we moved over to the field, picking up a coupon along the way…

All about the Benjamins

25 curls

25 lounge walk

25 murkins 

25 lounge walk back to the coupon

25 shoulder press

25 lounge walk

25 no surrenders

25 lunge walk back to the coupon

That’s 100 total reps, 100 total lounges.  All about the benjamins, baby!

Q

COT:

Prayers for health and family relations

Naked-Man Moleskin:

Thank you all for entertaining this idea of a Friday Grindstone BD.  Thank you for the opportunity to lead.