THE SCENE: Low 70s…pretty humid but not too bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Side straddle hops x 20
- Cherry Pickers x 5
- This/that stretch
- Tempo Squats x 10
- Tempo Merkins x 10
THA-THANG:
Mosey to Watt Rd parking lot
Descending Ladder. Work your way down the list until you’ve completed the last exercise, then run a lap around the parking lot. Rinse/repeat and remove the lowest number exercise each time through until you’ve completed 10 circuits.
- 10 Burpees
- 9 Iron Mikes
- 8 Roll-up, V-up
- 7 Incline Merkins
- 6 Squat Jumps
- 5 WWI
- 4 Diamond Merkins
- 3 Side Lunges
- 2 Jump Knee Tucks
- 1 Round the Clock Merkin
Soccer field. 6 Cones set up in rectangular shape. Mosey from cone to cone completing 20 reps of each exercise.
- Wide Merkin
- Speed Skater
- Box Cutter
- Big Boy Situp
- Calf Raise
- Ranger Merkin
MARY:
Since the Roll-up V-ups were such a crowd pleaser, we ended with 1 minute of these in cadence.
COUNT-OFF & NAME-O-RAMA
10 total: Gibbler, Tank, Cosmo, Cornhole, I-Beam, Black Lung, Sparky, Mr. Clean, Wall Ball, Bartman
CIRCLE OF TRUST/BOM:
Just a word about family & extended family. Love them even though they drive you nuts sometimes!
MOLESKIN:
ANNOUNCEMENTS: