THE SCENE: 70 degree and not quite as humid
F3 WELCOME & DISCLAIMER: I am not a professional…
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 merkins In cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence 20
THA-THANG:
Mosied to the Hard Knox parking lot for our first set of drills.
- Merkin Leapfrogs (not the F3 name) across the lot.
- Held plank while waiting on the 6.
- Bernie back to the start
- Mosey to the JUCO entrance
- Squats while waiting on the 6
- 8 count push-ups x10
- tricep dips on guardrail x10
- two single filed lines running back to front sprints (indian runs)
- flutter kicks x20
- Mosey to coupon pile with a Crab Walk to the 6
- Curls w/ coupon x25
- Squat Thrusts w/ coupon x20
- Triceps w/ coupon x25
- Mosey to the rec center
- Spring up the hill
- Karaoke through cones
- Bear crawl down the hill on the other side
- Repeat (sans bear crawl) x1
- Mosey back to the flag.
MARY:
Feddie Mercuries x20
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
You guys inspire me both on and off the court. You push me to do more, be more, and I’m truly thankful for it.
Proverbs 3:5-6 NIV
Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight
MOLESKIN:
Prayer request: Guardrail’s coworker and his family also his FIL. West Coast Fires
ANNOUNCEMENTS: