THE SCENE: high 60s, dark, did not rain although it was expected
F3 WELCOME & DISCLAIMER: followed as recommended
WARM-O-RAMA:
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seal claps (IC) 4ct
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Imperial squakers
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rapid merkins, 4ct (3 half way and full hand release on 4th)
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upward and downward dog
THA-THANG:
Mosey to liberty bell
10 minute (45 sec workout, 15 sec rest)
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plank jacks
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high knees
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merkins (out and in)
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10 climbers/1 burpee
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lbc
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squat clap
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dry docks
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heels to heaven
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merkin rotation (3 then reach one hand to sky)
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plank
mosey to amphitheater (one way 20 reverse rows on bar while partner does big boys).
10 minute (round 2)
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high knees
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high/low plank
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half burpees
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toe touches
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squat jump
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side plank
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lunges
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ssh
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hip thrust
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butt kicks
(note: offered to replace IM with 7s or 11s on hill, crew wanted the IM).
F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 6 reps of each exercise. start a new set every 1:20 add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest. (we made it to 9).
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6 Burpees
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6 Merkins
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6 2 count flutter kicks,
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6 SSH,
MARY:
had a minute and half of player choice
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Word: discussion on viktor Frankl’s man search for meaning.
MOLESKIN:
ANNOUNCEMENTS: