WARMUP:

SSH, WPS, SUNGODS, & MICHAEL PHELPS

THE THANG:

Beatdown # 1
1 push-up on sandbag
1 deadlift with sandbag
1 deadlift throw and catch sandbag
Walk 20 steps forward with sandbag cradled in arms
1 deadlift throw w and catch sandbag
Walk 20 steps back to where you began
Rinse and repeat 10 times = 1 set

Rest for 30 seconds

Beatdown # 2
20 rows with sandbag
20 lunges with sandbag
5 push-ups and drag with sandbag
20 squats with sandbag
20 throw with sandbag
5 push-ups and drag with sandbag

Rest for 30 seconds

Begin Beatdown # 1 again and go through the whole cycle. Rinse and repeat

MARY:

5 minutes of HELL

ANNOUNCEMENTS:

Upcoming SFN 5K up at Veterans Park

COT:

Prayers for recently lost loved one!

Thank you HIMS for allowing me to lead the pain this morning in the gloom! You all decided and made the choice to become stronger physically and mentally ! I feel blessed to be a part of F3!