THE SCENE: Mid 40s. A little damp. Didn’t really start raining until the BOM.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High knee skips across parking lot and back
Butt kicks across parking lot and back
20 4-count hillbillies
THA-THANG:
Mosey around the fountain and back to road and stop at greenway by Crumpet.
Route 66:
Dry docks
V-Ups
Iron mikes 2-count
While waiting On the six, run up crumpet and back down for 20 4-count flutter kicks.
Mosey to Plateu of Pain
Colombian necktie
Start with run to nearest cone. Grab cone and run back for 20 burpee squats and decrease burps each time.
We run at the same time every round. In between BBS.
MARY:
Sun salutation
Warrior 1
Sun salutation
Warrior 1 other side
Sun salutation
Warrior 1, 2
Sun salutation
Warrior 1, 2 other side
Sun salutation
Warrior 1, 2, Reverse Warrior
Sun salutation
Warrior 1, 2, Reverse Warrior other side
Sun salutation
Chair 30 seconds
Boat, single leg right, single leg left, boat
COUNT-OFF & NAME-O-RAMA
8 men put in the work.
CIRCLE OF TRUST/BOM:
Again, I gotta say – it’s all about attitude. A guy at my work spoiled my attitude and I let it ruin a day and half for me. I made a conscious decision to be positive (or not negative) and it completely turned things around for me. Just enter every situation, every new day, every greeting with positivity. Smile, great pleasantly, banish negative thoughts and you will feel so much better.
MOLESKIN:
ANNOUNCEMENTS:
Fitness. Fellowship. Faith.
