THE SCENE: The Truck Stop, 70degrees and moist but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with some SSH, Cherry Pickers, this and thats and rocketts
THA-THANG:
Mosey to the field for some merican building zig zags
start at one corner. At 1st cone (20 yds apart) do 2 mericans. Add on 2 mericans at each cone till you make it through the course. Vertical lines sprint, horizontal lines squaty side shuffles. When finished flutter kick till 6 catches
Burpee tag, one person is the burpee master. If you get touched by them you have to do 10 burpees and then join them in catching the others till all are caught. ( This is where I pull my calf again.)
Mosey to the playground for some doracides. One partner stays and does exercises while other runs down parking lot in suicide manner touching line, back to start, next line etc for 6 lines. Pair must do 50 pull-ups, 100 mericans, 300 squats
move to hill behind playground for 7s. Squat jumps at top, dips at bottom.
Then….relay sprint race, 2 teams. Loser does 5 burpees
mosey long way around to the AO
MARY:
Not much time for much but holding a canoe position with flutter kicks and rowing for 45 secs
COUNT-OFF & NAME-O-RAMA
12 pax including one FNG (tanks cousin from Cincy) @flounder
CIRCLE OF TRUST/BOM:
God forgives sin and wipes it from his memory when you believe in him and his redemption of our sins and ask for forgiveness. Stop dwelling on previous sins and know you have been forgivin and move forward.
MOLESKIN:
I had to break one of the unwritten rules of F3….”if you can’t do it don’t Q it.” I pulled the calf BUT I already had the WO planned and although I could not complete the exercise, I didn’t want to deprive the pax of a good wo on my part. So….I proceeded.
ANNOUNCEMENTS:
2.0 workout today at 4pm