THE SCENE: Lovely. No breeze, but not overly hot. Probably high-60s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC (OK, we really did 9)
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
ISO Squat x 15 IC
THA-THANG:
Mosey to JUCOmanjaro
Monkey Humpers ’til 6 arrives
Loop-d-loop up the hill
Monkey Humpers ’til 6 arrives
Loop-d-loop down the hill
Monkey Humpers ’til 6 arrives
Mosey to the Strip (little strip mall parking lot)
Quarter Pounder….with cheese please! Today, it’s Cake and Ice Cream!
25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees (the cheese Ice Cream)
50 yard sprint, 50 squats, back shuttle to start, 10 burpees
75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees
100 yard sprint, 100 BBS, back shuttle to start, 10 burpees
Mosey back to AO Hey, we got done a little early! Once more up JUCOmanjaro to collect the cones. At the top, you guessed it. Monkey Humpers ’til 6 arrives.
Now mosey back to the AO
MARY:
Slutter kicks x15, Hello Dollys x15, Side Crunches x10 each side.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Nothing profound today, just a “Thank You” to those here today and by extension to all my brothers in F3. This workout was a copy of the first one I attended at the Dog Pound a year ago today (thanks, Ratchet!). At that time, I believe I skipped about half the loops and didn’t even make it to the Big Boys on the tennis court. Since then, I’ve had an amazing experience of all three F’s over this past year.
MOLESKIN:
ANNOUNCEMENTS: