It was a gloomy misty morning but 3 PAX beat the fartsack and got better because of it. Here is what we did…

WARM UP:

Mosey around lot

Windmill x10ic

Arm circle x10ic

Circle arm x10ic

THE THANG:

Mosey to covered area and let the sharks attack!

Burpee x15

Run 0.25mile

Diamond merkins x20

Run 0.25mile

WW2 x20

Run 0.25mile

Merkins x20

Run 0.25 mile

Scorpion Dry Dock x20

Run 0.25mile

We rinse/repeat for 2 full rounds

3rd set we did all 5 exercises then ran

MARY:

Various stretches for whole body

MOLESKIN:

It was great to welcome Scratch to F3Lanco! It's been a long time coming and we are soo glad you posted with us brother! Look forward to seeing all your #Gainz as you post more and more. Thanks to Rusty for helping support the launch of the Manheim AO and crushing through the WO! Good work brother. Thanks for following my lead fellas!

Until next time,

Sunspot OUT!