THE SCENE: 70s maybe
F3 WELCOME & DISCLAIMER
quickly
WARM-O-RAMA:
SSH x20 IC 4 ct
Merkins x10 IC 4 ct
Imperial Squat walkers x26 4 ct IC( waiting on FINS) 🙂
Yog to the baseball field for a quick game of Whamo lunge( chuck the frisbee, sprint to frisbee while its in the air. once it lands, lunge the rest of the way) x5-6 times
THA-THANG:
Triple Dora
- Group 1 on one end, group 2 on the other end of the grinder, with group 2 running from one end to another to start. Once group 2 gets to one end, they relieve that pax at that end and the next group runs to the other end. keeping running back and forth switching sides but doing exercises on each end . Group of 3 pax will keep count dora style as they run and switch out on each end. Rounds were as follows
- Round 1, 300 merkins on one end and 300 rows on the opposite end
- Round 2 300 froggie squats on one end and 300 sprinter sit ups on the other end
- Round 3, 300 CMU curls on one end and 300 CMU tris on the other end
- If all pax were equal and time permits to finish, you would have done 100 reps of each exercise
MARY:
CMU futters x20 IC, 20 CMU presses x20, CMU LBCs x20
CMU Flutters x10, CMU presses x10, CMU LBC x10
Peter parkers until time
COUNT-OFF & NAME-O-RAMA
17 pax rocked it and overcame some of the confusion of trying to a triple dora with the wrong amount of numbers…
CIRCLE OF TRUST/BOM:
I had a word on Gossip, the triple Filter by Socrates but more important, I wanted to pray and be present for Mr. Rogers and his family and think about celebrating life. Garrett passed away a year ago yesterday. Celebrate life, its short and not guaranteed. Keep grinding! I know Mr. Rogers is!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.