Warm-O-Rama:
SSH, WP’s, and 4minute Form Block of merkins
(Partner up, 60 seconds of the very best ‘Merkins with partner offering critical feedback. Rotate partners – each getting two sets)

The Thang: TIME BOMB
1 mile run @ push pace
EMOM: 5 Burpees + 5 Mike Tysons
1 Mile run @ push pace

COT:
Prayers for raising sons and for High Dive’s grandmother Irene’s health.
Reminder of the mission of f3 to plant grow and serve small fitness groups for men for the invigoration of male community leadership.

NMM:
The ‘Merkin form block in the warm-o-rama ate into the time for the Time Bomb – but worked well in concert to really impact the upper body! YHC modified the EMOM after the 7th round to increase to 6 reps each of burpees and Mike Tysons, to make the most of our time, knowing we would cut to 13 minutes of work rather than the full 20 before the final mile run.
The second mile run was indian run in order to keep pax together but still work intervals and get the HR up.
Good work at the Arena today. Get after it!