THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Longer than normal warmup.
THA-THANG:
Start off with a mosey to the top of the hill. Spreading out and 15ft behind someone if needed.
half of the PAX at one end, half at the other. Both groups will do an exercise and run towards the center of the lot, do another and run back. Exercises are listed below. Start at 10 of each exercise and work down to 1. Move to the next two exercises.
- Merkins and jump squats
- Dry docks and 4-count SSHs
Felt like the pax was getting tired of running back and forth so I audibled and took us on a mosey to the cul-de-sac. Circle up. 10 of each exercise that the PAX throws out.
line work on the long parking lines
- both feet both sides x4
- high knees both sides x4
- bunny hop both side x4
- Bear crawl both sides x2
- crawl bear both sides x2
mosey back to the AO by way of upper lot.
MARY:
Some yoga crap where you hold your leg up in a plank position and switch to arms. Then some Merkins and squats.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Giving 110% in everything you do. It’s funny how we can plan and talk a big talk about doing the best we can but seldom follow through with it. This break has I understand how fortunate I am your job and how I need to be giving more effort. Not just for myself, but so I can leave a legacy of my ethics to my kids and friends. Write the workout this morning I saw in front Imagine Dragons called Warriors came on. Fit perfectly with what I was thinking and sharing. Here are the lyrics.
And watch from far away
But you always knew that you’d be the one
That work while they all play
Awake at night and scheme
Of all the things that you would change
But it was just a dream!
We are the warriors that built this town
Here we are, don’t turn away now
We are the warriors that built this town
From dust.
When you’ll have to rise
Above the best and prove yourself
Your spirit never dies!
But don’t weep for me
‘Cause this will be
The labor of my love
We are the…“
MOLESKIN:
It was really great to get back out in the gloom with the PAX. I haven’t done much since I’ve been out so I’m sure I’ll be sore. But it’s worth it….it always is.
ANNOUNCEMENTS:
Prayers for family health issues, kids taking exams, job changes and friends with drug issues.