THE SCENE:
88 ish, partly cloudy and light occasional breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| arm circles up |
| arm circles down |
| High Knees oyo |
| SSH 20 IC(mostly) |
| Cherry Picker 16 IC |
THA-THANG:
Insert information about the workout.
Mosey to shade area down hill by rte 66
- Nickel dime quarter – every 5th light pole
- BBS
- squat jacks
- Hello Dolly (4 ct)
- go to shaded area across grass area to cone
- Welsh Dragons
- Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.
- Mosey to top of cardiac hill by benches
- Partner up
- 3 rounds of teamwork-
- one partner runs to benches up the small hill while other does/exercise
- 1. 15 Bench Dips / Lunges
- 2. 15 Decline Merkins /Squats
- 3. 15 Incline Merkins (chest touch) /Imperial Walkers
- Mosey to Middle of Cardiac
- Bernie to top of Mini – Everest- 5 burpees
- Sprint to bottom on mini everest – 20 table saws (4ct)
- Sprint to top of mini Everest – 25 lbcs (4 ct)
- Mosey to shade across road by upper lot
- Plank- hold, right arm up, left arm, left leg, right leg
Mosey to shaded area at Bathouse
MARY:
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Simple word – make every effort to be positive to other people. Treat people the way you want to be treated. Do not look for the negative/find fault and criticize, look for the positive. It is easy to find fault- don’t fall into that trap and do not jump in on group criticism (especially on social media). Be loyal to the abscent (do not criticize those who are not present). Follow this at work and at home.
MOLESKIN:
Pray for @Sugarhill friend who is undergoing cancer diagnosis. Pray for @Thunderstruck and his family whose mother has cancer and is not responding to treatment. You and your family are in our thoughts and prayers.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.