The Scene: 57 and clear
F3 Welcome & Disclaimer
Warm-O-Rama:
400m Run
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 30x OYO
Squat 15x IC
10x KB facing Burpees
400m Run
Tha Thang:
50x American KB swings
40x Sumo deadlift high pull
30x KB sit ups
20x Side-step goblet squats
10x KB Sit-up and stand-ups
50m Waiter Walk – Right out, Left Back
10x KB Sit-up and stand-ups
20x Sumo deadlift high pull
30x KB sit ups
40x American KB swings
50x goblet squats
400m Run (one more, just for fun!)
Count-Off and Name-O-Rama
WORD: Few things can help an individual more than to place responsibility on him, and to let him know that you trust him. –Booker T. Washington