THE SCENE: Very wet, low 40s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC
Cherry Pickers x 10 IC
Mosey to Ampitheatre b/c it was super wet out
Continue warming up under cover on the stage
Baby Arm Circles x15 up and down IC
Burpee Drill – SSH until PAX yells “down!” to do one burpee. Everyone gets a turn around the circle.
THA-THANG:
Ampitheater Circuit –
6 Stations around the Ampitheater on the floor and on the upper level at the top of the stairs.
– 3 circuits – 20, 25, 30 reps
- Bottom right – MERKINS
- Top right – BBS
- Bottom center right – IMPERIAL WALKERS 4CT
- Bear crawl to next station
- Bottom center left – SQUATS
- Top left – PULLUPS
- Bottom left – AMERICAN HAMMERS 2CT
- Bear crawl back to 1. Repeat 3x
- 21s – Counting is not that hard…
- PAX do 21 SSH. First 5 are counted out loud. 6-21 are counted silently. If we don’t all stop at the exact same time, we do an exercise…. group too small to make this effective b/c we all stopped at the exact same time – even with our backs turned away from each other.
- Each PAX was asked to lead us in an exercise around the circle
MARY:
Plank with shoulder taps around the circle
Everyone in the plank position. First PAX does 10 shoulder taps on a 4CT while the others hold the plank position. Rotate around the circle so everyone gets a turn while the others plank.
COUNT-OFF & NAME-O-RAMA
G-6, Abort, Swanson, Si Pad, Filter
CIRCLE OF TRUST/BOM:
MLK speech at Spelman College in 1960 – “If you can’t fly, run; if you can’t run, walk; if you can’t walk, crawl; but by all means keep moving.”
MOLESKIN:
Prayers for lots of folks in and around our group with health issues.
ANNOUNCEMENTS:
None.