THE SCENE: Warmer than expected, 44* and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x10 IC
SSH x15 IC
Steve Earls x10 IC
Tempo merkins x10 IC
THA-THANG:
Form 2 lines and mosey over to bottom of amphitheater. Once there, line up at base of stage. OYO, Pax perform 10 box jumps, followed by 10 decline merkins, then short recovery. Repeat box jumps and decline merkins for 3 sets.
Pax then bunnyhop up the steps of the amphitheater, touching every step. Once to the top, perform 5 burpees and 10 rail rows. Return to the bottom of the steps and perform flutter kicks waiting on the six. Recover. Pax then lunge up the stairs to the top, again touching each step either with foot or knee. Again perform 5 burpees and 10 rail rows and return to the bottom of the steps. Flutter kick waiting on the 6, once all in QIC counts off 10 four count flutter kicks. Recover.
Lather, rinse repeat. Pax line up at the base of the stage for 10 box jumps and 10 decline merkins. Short recovery. Second set is 10 box jumps, 10 decline merkins, 10 regular merkins. Short recovery. Third set is 10 box jumps, 10 decline merkins, 10 regular merkins, 10 incline merkins. Recover. Then repeat bunnyhop up steps, 5 burpees and 10 rail rows. Return to bottom of steps and flutter kick waiting on 6. Recover and repeat lunges up the stairs, 5 burpees and 10 rail rows. Return to the bottom for flutter kicks, once all in QIC begins count of 10 four count flutter kicks. Recover and 10 count.
Mosey out and around the pond on our way over to the big ball. F3 cannot just run across any bridge, so we lunge across bridge. Al Gore waiting on the 6, then continue to the base of the big ball. Pax perform 7’s, Iron Mikes at the bottom and Big Boys at the top. Jackrabbits plank up and wait on 6 to finish, where we do various plank holds (up top, half way, 6 inches off, left/right arm/leg up). Recover and mosey back towards SP.
Stop on the side of the lawn in front of the fountains. Pax do a 60% run across the grass, followed by Devin Hester back across. Pax perform wide grip merkins, 10 on four count IC. Recover. Lather rinse repeat. 85% run across the grass, followed by Devin Hester back across. Pax perform regular merkins, 10 on four IC. Everyone knows what is coming. Short recovery then AYG sprint across the grass, Devin Hester to get back across. Pax perform 10 diamond merkins on four count IC. Then recover.
No time leftover for Mary, mosey back to the SP and arrive at exactly 6:15.
COUNT-OFF & NAME-O-RAMA
12 Pax strong, no FNGs: Swanson, Frank, Singlet, Anchorman, G6, Savannah, Manwich, Passport, Uncle Rico, Quarantine, Popeye, Abort
CIRCLE OF TRUST/BOM:
Echoing the word of the Third F event on Saturday, seek out the isolated people in your life. Ask questions, get to know them better, and use that to allow them to speak to you if needed.