Hold the Rock – from Bogey

-Welcome to F3
-Be careful, but push yourself as hard as you possibly can w/o causing permanent damage(or just a little)
-Warm Up
-Grab a rock – alternating rifle carry & holding rock out in front
-Pavillion – Right/Left leg step ups/Shoulder press/curls/bench press
-Hill – Quadrophrlia w/ rock straight out going up and straight up going down/rinse and repeat 5X
-Gym – Alternating Calf raises & squats 3rounds
-Hamma Trsin – all I’m sayin
-Finish up with a little Marie
-Backbto the Flag
-Nameorama
-Intentions/Ball O Man/Thank God for Mothers

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