THE SCENE: balmy 28 degrees with clear skies
F3 WELCOME & DISCLAIMER
WARM-O-ROMA
- Side straddle hops IC x 20
- Alarm clocks x 5
- Baby arm circles F/B x 20
- Tempo Merkin x 15
- Tempo Squat x 15
- Frankenstein to light pole
THA-THANG:
Mosey around the property to destination
Fire Drill @ soccer field
- high knees pax calls fire drop roll right merkin, roll back left merkin back to high knees
howling monkeys
- monkey humper x 10 wave then hold 2 rounds
Split pax in 2 misc exercises while other half run. Rinse repeat 10 or so times
Conquer Mount Brute. 10 merkins at top and bottom x 3
MARY:
- Seal claps IC x 40
- Overhead claps IC x 40
- Plank for time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Movember – prostate, testicular and mental health awareness month. I’m a hypocrite, are you? Live what we talk about in the gloom. Be there for one another. Ask another man how are you doing? When asked, be honest. It is not a comparison to does someone have a more deserving situation to share. We all struggle with something. There is no reason to do it alone.
ANNOUNCEMENTS:
Christmas tree donations
emerald youth volunteer opportunity Nov 28