THE SCENE: Probably about 70. Nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 20
- Arm Circles Front/Back x 10 each
- Tempo Merkins x 10
- Tempo Squats x 10
Indian run outer loop of park
THA-THANG:
Mosey to grassy area near Pav.
Slugger Special:
6 cones 20 yards apart. Do exercise with stated reps at each cone then sprint to the next. After last cone, bear crawl back 60 yards then jog it back to start. Repeat.
- Cone 1 – Burpees x 10
- Cone 2 – Jump Knee Tucks x 15
- Cone 3 – Dry Docks x 20
- Cone 4 – Merkins x 25
- Cone 5 – Squats x 30
- Cone 6 – Leg Lifts x 35
MARY:
2 rounds of the following:
- V-Ups x 10 on 4 count
- Side Crunch Left/Right x 10 each on 4 count
- Superman for 10 seconds x 5
COUNT-OFF & NAME-O-RAMA
14 men got better today. Sharky was there but couldn’t find a tag.
CIRCLE OF TRUST/BOM:
I am at my fittest in my life at 35. I couldn’t hang out here with these men in the shape I was 10 years ago. I was a defensive tackle in HS and a powerlifter. I found my first year of college that my body did not need as much fuel as before and I cut out sodas. I lost 70 lbs in about 6 months. My point is, you are never too old to make the little lifestyle changes to be the fittest you have ever been. Fitter, happier, more productive. 😉
MOLESKIN:
Football field was all locked up so no staph infections from the turf!
ANNOUNCEMENTS:
Keep Bumblebee’s lady in your prayer.