THE SCENE: Cold, clear and gloomy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Projectivator
- Tempo merkins
- Tempo squats
- Overhead clap
- Run around parking lot
- Bernie
- High knees
- Butt kicks
- Karaoke
THA-THANG:
Grab a block and carry it to the amphitheater. We did a mini obstacle course in teams of 3. While waiting for our turn, the rest of us took turns leading block exercises at the amphitheater.
The obstacle course included:
- Bear crawl up the hill
- Run to the pool wall; up and over
- Run to the benches by the fountain and “parkour” the perimeter
- Run around the civic center to the parallel bars
- Travel the parallel bars with your arms
- Run to the pool wall; up and over
- Run the playground and complete the monkey bars
- Return to the amhitheater
CIRCLE OF TRUST/BOM:
I encouraged the PAX to register for Hardship Hill. I explained how it had a huge influence on me joining F3. 2 other PAX expressed the same. We also talked about the name: Hardship Hill. It is a physically hard course on a hill, but it is also a fundraiser for Operation Enduring Warrior. They help veterans with their hardships.
We then talked about the hardships each of us carry in our own lives and I encouraged the PAX to share those burdens with their peers in F3. Shield Lock is a great place to do this.
ANNOUNCEMENTS:
- OTB recon workout on Saturday at 0700 at Melton Lake
- Shovel flag building on Saturday; CMU decoration
- Escape from Haw Ridge on April 14
- Hardship Hill on Memorial Day