THE SCENE: mid 60’s & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 20
- Tempo Squats x 10
- Tempo Merkins x 10
- OYO stretches
THA-THANG:
- 3 laps around the long island doing 10 reps of the following at each end (6 total sets)
- Plankjack (4ct)
- Single arm/leg/plank raise. Don’t know the real name for these, but they’re good for your core!
- Spread eagle merkins
- Mosey to concrete bleachers
- Elevators
- R1 – 20 Derkins, run the hill
- R2 – 20 Derkins, 20 single leg squats, run the hill
- R3 – 20 Derkins, 20 single leg squats, 20 Incline merkins, run the hill
- R4 – 20 Derkins, 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
- R5 – 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
- R6 – 20 incline merkins, 20 squat jumps, run the hill
- R7 – 20 squat jumps, run the hill
- Mosey (take a few steps) to the soccer field
- DORAs. Partner A does exercise, partner B run across soccer field & do 5 SSH. Flapjack.
- 200 Smurfjacks
- 200 Shoulder taps
- 200 Slutter kicks
- Mosey to the far end of soccer field
- Dizzy bat challenge
- Each PAX takes a turn – must spin 10ish times around the bat and try to hit a ball off a tee
- PAX alternate holding plank or Al Gore while their brother is spinning/batting
- If you hit it: PAX all run to the ball and do 5 burpees
- If you miss: PAX do 10 merkins
- Rules of what to do on a hit/miss change at the Q’s discretion…
MARY:
none, out of time
COUNT-OFF & NAME-O-RAMA
11 strong: La-Z-Boy, Tailpipe, Cornhole, Cosmo, Gibbler, Blacklung, Dreadlock, Stitches, Shooter, Swirlie, Bartman
CIRCLE OF TRUST/BOM:
Sometimes in life you hit a home run, and sometimes you strike out and fall on your face. Celebrate the home runs. When you strike out…pick yourself up, dust yourself off, and try even harder.
MOLESKIN:
ANNOUNCEMENTS: