THE SCENE: 11 degrees and clear. Oh, and it was a little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps, SSH x20, Squats x20
THA-THANG
- Mosey to the dragins tail for 11’s. Burpees and Big boys
- Hair burners/Grinders for 10 minutes. 3 Pax at each station. Each station had a plate that is pushed from Point A to B. As plate is being pushed , Pax 1 at point A is doing merkins and Pax 2 is at point B doing froggie squats. As Pax 3 pushes the plat to pint B, Pax 2 poushes the plate back to Point A. Pax 1 pushes plate back, rinse and repeat
- Bench pull ups to Sally at the PAVALON
- Mosey to the top trail for Protonic Suicides. Run to 1st light , 5 burps, run back to start, run to 1st light 5 burps, run to next light, 10 squat jumps…..always running back to the start and repeating the exercises…5 burpees, 10 sq jumps, 15 supermans, 20 merkins, 25 squats, 30 dry docks, etc…
MARY:
Hello Dolly x10, Iron cross, then Power T flutter, Box cutters by Crawdad
COUNT-OFF & NAME-O-RAMA
18 Pax including 1 FNG John Thurman PIPE WRENCH
CIRCLE OF TRUST/BOM:
FISH ON! As we grow, its about getting more FNGs out to join F3. That does not mean your all over the sadclown with lots of pessure to join us. Sometimes, its just throwing the line out from time to time, let the sadclown swim around the bait for a while. Eventually a sadclown gets hungry and takes the bait! Once hooked, reel them in and keep them!
MOLESKIN:
Keep Fishing
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.