THE SCENE:

Cool September morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the tennis courts and back up to the Arsenal
THA-THANG:
3 Stations on the court

Inchworm to the 3 point line adding a merkin each time. At the station 25 Little Baby Crunches. Lunge back to baseline adding a dip each time. 50 kettlebell swings with CMU at baseline

Repeat Inchworm to half court and do 25 Hello Dollys. Lunge back and do 50 Goblet Squats with CMU.

Repeat Inchworm to opposite 3 point line and do 25 Plank Twists. Lunge back and do 50 rows with CMU.

Repeat with 40, 30, then 20 of CMU exercises

MARY:
Thunder Burpees.                                     Listen to “Thunderstruck” by ACDC and do a burpee every time they say Thunder or Thunderstruck

COUNT-OFF & NAME-O-RAMA
Scoutmaster, Rep Sleepy, Mr. Rogers, Butter Fingers, Hot Squat
CIRCLE OF TRUST/BOM:
Values vs Benefits

The physical fitness and exercise are benefits of training in F3, but the value is in the sense of accomplishment and fellowship with everyone.

MOLESKIN: