THE SCENE: Overcast, 41°F, Feels like 41°F, Humidity 70%, Wind 2mph from W
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x25 IC
- LBAC x15 IC Forward & Reverse
- Little of this, little of that
- Merkins 10x OYO
- Micheal Phelps
THA-THANG:
- Mosey around the loop
- Stop at the corner of Hotel Rd.
- Route 66 with Bear crawls and Duck walks between light poles to the steps at Gresham
- 5 BBS to start, up to 55 BBS for a total of 330 BBS
- Run up the steps to the Gresham Parking lot
- Man Makers 10x IC
- Mosey down the hill to the AO with 25 squats at the midway point.
MARY:
- Flutter Kicks 15x IC
- Dealers Choice:
- Merkins 15x – Ghost
- Annies 10x both arms – Filter
- Merkins 20x – Swanson
- Inclines & Declines 10x each – Wilson
- Hello Dollies 15x
- Boat/Canoe to finish
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Thinking about my One Word for the year – Intentional. I want to get better about reaching out to men who have slacked off with F3, who need to have that fuse lit or just need encouragement. Who can you reach out to this week, a friend, co-worker, or family member that might need encouragement?
MOLESKIN:
ANNOUNCEMENTS: