THE SCENE: 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Around the world x 5 each leg
- High Knee Skips to other side of parking lot and back
- A little of this/that
- Michael Phelps
THA-THANG:
DORA. No partners. Do 20 reps then traversal. 5 Sets to 100. Hold boat until all finished set then move to next exercises.
- Sprinting & Curls x 100
- Lateral Squat Hops to bathroom & Decline Merkins x 100
- Bernie & Bobby Hurley x 100
- Frog Hops to bathroom & Dips x 100
Upsidedown Pyramid 15, 10, 5, 10, 15
- Overhead Presses
- Calf Raises
Box jumps x 20 2 rounds
MARY:
- Homer-Marge-Mr. Burns R/L on Q
- Peter Parker x 25
- Leg Climbers x 15 each
- ABCs on Q
COUNT-OFF & NAME-O-RAMA
7 PAX including 1 FNG Larry
CIRCLE OF TRUST/BOM:
F3 is important. It helps us grow and change and get better. I’m reminded of Fight Club when the narrator is laying out the ways they have changed their lives to revolve around Fight Club. In the same way I have changed my life around F3. I clip my nails so I don’t break one on the concrete, I don’t stay out late at the bars with friends on Fridays because I don’t want to squander an opportunity at F3 the next morning, I push myself harder in my other workouts just thinking about you guys out here. F3 is an opportunity each and every time you show up. Make the most of it.
MOLESKIN:
ANNOUNCEMENTS: