THE SCENE: beautiful morning mid 50s
F3 WELCOME & DISCLAIMER
Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:
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Side straddle hops (IC) 4ct
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Plank, lower and raise distance to ground
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downward dog
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Moroccan night club (IC) 4ct
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Stretch on your own
THA-THANG:
Insert information about the workout.
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7s at bell, booby hurly and derkinsMosey to K-25 hill.2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice.Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins.
MARY:
We did player choice on mary for 5 minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
For the word, we kept with the theme of quotes and discussing their meaning. This is from Y0-Yo Ma as his underlying goal: Strive to build trust through the seeking of truth all within the idea of service.
ANNOUNCEMENTS:
none