THE SCENE: Beautiful day. 70° low humidity. Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH 4CT
Little Baby Arm Circles 20 forward 20 Back on the 4 CT…… Hug your Grammy
5 Peter Parker Burpees 8 CT
Most the loop
THA-THANG:
10 Stations Groups of 2. One partner does workout other on the Indian run with the other partners.
- Station 1 wall balls 10 / 20 SSH 10 4CT
- 2- CMU BBS 10 / Flutter kicks 10 4CT
- 3- 10 Pull-Ups / Suicides
- 4- One Arm Extension Merkins 10 each arm / Bulgarian Squats 10 each leg
- 5- V-ups 10 / American Hammers 10 2Ct
- 6- Push the sled Pull the sled
- 7- Bag Over Shoulder 10 / Lunge Bear Crawl
- 8- Metrodome 10 2 CT / Box Cutters
- 9- Climb Rope / Dumb Bell Burpees ( Dumpees) 10
- 10- Powerclean 5 / Peter Parker Burpees 5 8CT
MARY:
Passing the ball of pain
Box cutters
COUNT-OFF & NAME-O-RAMA
SNORKEL, WOODSHACK, DRIFTER, GUMP, PELE, LILY DIPPER, ERECTOR, ICE MAN, HIGH HEALS, SWANSON, MOSES, PUP, NAPTSTER, THUNDERSTRUCK, FACEPLANT, PINOCCHIO, TIN MAN, SPOTTER, HERBIE, BUTTERFINGERS, WALLBALL, MERMAID, JUDGE JUDY,MR ROGERS
CIRCLE OF TRUST/BOM:
THERE IS A START AND A FINISH IN EVERYTHING WE DO. WHEN WE START THE WORKOUT WE START TOGETHER. MAKE SURE WE FINISH TOGETHER. LIFE WITH YOUR FAMILY SHOULD START TOGETHER BUT IT DOSEN’T ALWAYS END TOGETHER. STAY TOGETHER WITH THE FAMILY YOU HAVE. BE IT YOURS, F3 OR WHATEVER. BE SURE TO TO FINISH THE WAY YOU START….. TOGETHER.
ITMOLESKIN:
ANNOUNCEMENTS: