THE SCENE: 50’s, little bit of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around the parking lot
High knee skipping to the light pole and Bernie Sanders back x 2
Toy soldiers to the light pole and Bernie Sanders back x 2
Grab the sandbags and mosey to the field
THA-THANG:
Circle up into 2 groups, each group has a 60# bag. Pass the bag to the left and do 1 burpee before the bag gets back to you. Complete 5 passes, then go in the opposite direction.
We also did this as 1 big group passing 2 sandbags and doing 2 byrpees.
Line up in plank position. Pull sandbags through and run to end of the line. Once you get to midfield , pull the sandbags the other way to get back.
Teams of 3. 2 men running a lap around the field while 3rd man does an exercise with the sandbag. Once all men have done the exercise move to a different sandbag.
- 90# bag – squats
- 60# bag – shoulder press
- 60# bag – lunges
- 40# bag – curls
11’s at the outhouse. Easy ups & merkins.
MARY:
BBS
Flutter kicks
Single leg donkey kick thing by tank.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t be complacent at work, working out, or with your friends and family relationships.
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.