THE SCENE: Probably 75 or 90 or so.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x25 IC
Hindurkins x10 IC
Rockettes x15 IC
Cossack Squats x16 IC (8 each leg)
Inchworm (walk hands out past head as far as possible, hold, walk back up) x5 or so
.
THA-THANG:
Head up to the Grinder and pair up for Broken Wheelbarrow.
6 cones set up about 7yd apart.
Broken wheelbarrow is missing a handle – partner holds just one leg, the other one just flops around…
5 merkins (still broken wheelbarrow) at each cone, swap legs at third cone.
After 6 cones, swap position with partner and head back.
At the pavalon:
20 Box Jumps
10 Hand Release Derkins
Split into 5 groups for 4 rotating stations, running group bumps to next station.
Stations alternate exercises until bumped:
10 Dips/Chest-Ups at the Scrapyard
15 Monkey Humpers/Pickle Pounders at Crowd Pleasers Corner
20 Merkins/Squat Jumps halfway up the hill
25 Mtn Climbers/BBS
Finished 2 rounds plus a mosey recovery lap.
MARY:
Flutter Kicks x15 IC, hot swap on-the-fly to Slutter Kicks x15.
Left-Right-Middle LBCs x15 IC
Shoulder Taps for the last 20s or so.
COUNT-OFF & NAME-O-RAMA
18 PAX today! Looks like everybody but Woodshack came out…
CIRCLE OF TRUST/BOM:
It was touch-and-go whether I would make it this morning with my wonky eye from yesterday. A song kept going through my head, so we had a singing word today:
Be Thou my Vision, O Lord of my heart
Naught be all else to me, save that Thou art
Thou my best Thought, by day or by night
Waking or sleeping, Thy presence my light
Be Thou my Wisdom, and Thou my true Word
I ever with Thee and Thou with me, Lord
Thou my great Father, I Thy true son
Thou in me dwelling, and I with Thee one
MOLESKIN:
Broken Wheelbarrow is a tough one but a keeper. Takes so much more core!
ANNOUNCEMENTS:
Let’s help Drifter move next week – Right after Coffeeteria!.