THE SCENE: 70ish and great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Cherry Pickers (IC) 4 CT
- Baby Arm Circles Forward X 10 followed by Michael Phelps
- Baby Arm Circles Backward X 10 followed by Michael Phelps
- Side Straddle Hops (IC) 4 CT
- Tempo Squats (IC) 4 CT
- Hand Release Merkins – OYO
- Karaoke across parking lot and back
- Mosey
THA-THANG:
5 laps around pond
- 20 merkins
- 20 v-ups
- 20 squats
- lap
- repeat 4 more times
- Bernie Sanders around parking lot until everyone is finished
- mosey
4 corners descending ladder
- 5 diamond merkins, 5 big boys, 5 Bobby Hurleys
- Run to next corner
- repeat 5 reps of each at every corner
- at beginning, go to 4 then 3, etc.
- mosey
MARY:
All PAX got the chance to pick and lead a set of Marys
COUNT-OFF & NAME-O-RAMA
Booster, Fast N Easy, Snaggletooth, Stye, Rocket, Trolley
CIRCLE OF TRUST/BOM:
We need to focus on using our words to build people up instead of tearing people down! Words matter! Let’s focus on lifting others up and listening to others.
“Wise men speak because they have something to say; Fools because they have to say something!” Plato
MOLESKIN:
I want to thank Stye for stepping up to help Co-Q since I had a radio interview come up; Also, thanks Trolley for taking Stye home after the workout since Stye locked his keys in his truck!
ANNOUNCEMENTS:
F3 Anniversary Events on November 3-4 (make plans to attend some or all of the events!)