THE SCENE: typical gloom. 50’s soggy and some rain to finish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH- Q had to recall the exercise because the energy on the first go round was blah
- Cherry pickers
- OH claps
- Front claps
- mosey through park toward valley of death- on the way we did some
- Frankenstein
- Bernie
- heel kicks
- lunges
- arrive at valley
THA-THANG:
Totem pole
6 cones-start at 3 Rep, increase by 3 each cone
1st cone at top of Anderson Ave hill, 6th cone top of Spaghetti hill. 2 at valley between both. 3-5 located along Spaghetti hill leading towards top.
1- burpees
2-HR Merkins
3- 4 ct bear crawl- up 2 back 2- up hill
4- Peter Parker’s- up hill
5- BBS- up hill
6- 2ct frog hop-1 up 1 back
Most pax finished round 6. Held plank at 2 for 6. Pax ran Anderson Hill together, 3 burpees to finish. Before mosey back to grindstone.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I had a quarterly leadership review last week at work. It was a fine meeting but I failed at the leadership improvement aspect. I’ve currently been occupied with supporting my team that I’ve not invested the time to improving as a leader. I’m asking the pax to help hold me accountable for investing time daily into my development. Including reading and take notes on my reading. Also organizing my learning materials to take better advantage of them.
MOLESKIN:
Shout out to KY. He shared with us that he recently has been able to reduce his blood pressure medication by half and has lost a good amount of weight ( I apologize KY I want to say 15 lbs but I’m not certain.)since he has come back to F3. Amazing work!!
ANNOUNCEMENTS:
Come support Rep Sleepy and Grouch as they help get Speedway up and going with some OTB workouts. Tue/Thur 5:30. Pick up a Q in the slack chat.