AO: The Iron Cage
Q: Slum Lord ,
PAX: Disco, Bunsen, Slum Lord, Shingles, Training Wheels, Survivor, Scarecrow, Ricky Bobby, Flo, None
FNGs: 1 None
COUNT: 9
WARMUP: (IC, 4 Count) 20 SSH, 15 Air Squats, 10 Merkens, 5 Inch-worms, 10 shoulder taps.

THE THANG: 5 Stations, 4 min AMRAP at each station, 30 seconds reset and rotate.

Station 1 – Merken Ladder
5 Decline Merkens
10 Wide Merkens
15 Diamond Merkens
20 Temp Merkens (3 sec down)
25 Hand Release Merkens

Station 2 – KB Funky Flow (moderate to heavy KB)
15 KB Swings
10 Goblet Squats
8 Clean & Press (each arm)
10 Bent over rows (each arm)

Station 3 – Traveling Merkens
5 Merkens
10 yard low crawl
5 Peter Parkers (left side)
10 yard low crawl
5 Peter Parkers (right side)
10 yard low crawl
5 Shoulder Taps (each side)
10 yard low crawl

Station 4 – Funky Core Medina
25 Flutter Kicks (4 count)
20 Leg Raises
15 V-Ups
30 seconds plank
25 American Hammers

Station 5 – Lumpy Oatmeal
5 Double Merken Burpees
5 Broad Jump Burpees
5 Jump Tuck Burpees
5 Plank Jack Burpees
5 Merkens

For the 9 HIMs present, all merken debts were paid!

MARY: 20 American Hammers, 20 Heel Touches, 15 Dead Bugs, 30 count L-Sit.

ANNOUNCEMENTS: April pull-up challenge (see challenges). April book club, short stories, Co-Q’d by Bunsen and Scarecrow (see society-of-ordinary-men)… I forgot what Flo announced… sorry Flo!

COT: Discipline is choosing what you want most over what you want now. Gratitude for F3 and all HIMs nationwide!