THE SCENE: Above 50 damp grass and a nice fog setting in over the Oval Office
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A gentle mosey to the Oval Office with some Frankensteins, hamstring scoop’s, butt kicks, knee hugs
THA-THANG:
Start in the middle of the football field
4 cones on track at each “corner”
start with 5 burpees
Run to cone 1, do 7 reps of exercise
Run back to center
5 burpees
Run to cone 2 and repeat for the other cones
After you finish exercise at cone 4 run one lap , start finish at cone 4. Run back to middle , round complete.
Start with 7 reps each exercise , increase by 7 each round. repeat for time.
Cone 1- Merkins
Cone 2- Flutter kicks
Cone 3- Squats
Cone 4- BBS
MARY:
No time today
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Demonstrating patients has been my number one goal this year. Sometimes that patients is found in providing enduring support and belief in those we love, especially as a father to our kids.
“My dad gave me the greatest gift anyone could give another person- he believed in me.”
MOLESKIN:
ANNOUNCEMENTS:
Let’s get a 2nd F lunch set for this month!