THE SCENE: 50s dark and misty.
F3 WELCOME & DISCLAIMER: followed as suggested
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 the blocks
Chest-o-rama
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Archers (5 left, 1 center, 5 right)
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full length, half low, half high, full length (5 each)
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Diamond stress form (10)
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Wide with hands pointing out
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push until hands come off ground (10)
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decline (10)
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Incline (10)
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Circle of pain, starting at 6, reduce until 0.
Biceps, finish below circuit then bear crawl to other side and repeat. Repeat below going from 5, 10, 15, 20 reps.
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full curls
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Right arm curl
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Left arm curl
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triceps
We finished by making a snake line indian run to block. went until failure.
Run back to AO
MARY:
Mary (45 sec exercise, 15 sec rest)
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Scissors
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Flutter
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heals to heaven
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start fish
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stair master (on back 4 steps up and 4 steps down)
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side crunch
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side crunch
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push-up plank jacks
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leg lift
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
thought about what Bobbit said about treating yourself like you treat others. we took 30sec of silent self reflection and then asked for forgiveness.
MOLESKIN:
ANNOUNCEMENTS:
Coat collection announcement made