It was great seeing all the cars and faces getting ready for a 38 special WO. I’m sure PAX had all kinds of ideas running thru their head as to what was to come. They quickly learned we were celebrating my #M bday so almost everything had 38 incorporated in some way. Here is what we did…

WARM-UP :

Mosey

Arm circles 19ic

Circle arms x19ic

Monkey humpers x19ic

Burpees x15 – didn’t wanna kill ya right out the gate 🙂

THE THANG :

Mosey to field by silo:

S – SSH x38ic

H – hand release merkins x38

A – Al gore x19ic x2

N – No surrender x38

N – narrow squats x19ic

A – Aribesque pulse x19ic/leg

Grab a block head to #ThePit

Block complex x10ic

Go Down hill

WW2 x 10ic

Bear crawl up hill

Block complex x10ic

Go down hill

WW2 x9ic

Bear crawl up hill

Block complex x18ic

Block curls x10ic

Go down hill

Mtn climb x10ic

Bear crawl up hill

Block curls x9ic

Go down hill

Mtn climb x9ic

Bear crawl up hill

Block squats x19ic

Freddy mercury x19ic

Tunnel of love x2 rounds

Take blocks back and mosey to flag

MARY :

None – used all the time

MOLESKIN :

You all continue to impress me with your ability to push through when your body is telling you otherwise. Great work today fellas!!! Welcome PBR to F3Lanco. Keep coming back as it’s different each and every week. Thanks for celebrating my #M bday with me and embracing a lot of 38’s .

Until next time,

Sunspot OUT!