THE SCENE: A bit damp but great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Side straddle hops (IC) 4ct
- Baby Arm circles forward x 10 & Michael Phelps
- Baby Arm circles reverse x 10 & Michael Phelps
- Squats (IC) 4ct
- Hand release merkins
THA-THANG:
Ode to Trolley (0-5 min) – Get in 2 lines or one depending on number of people.
- Indian line formation, single man sprint to 3 stations leading to maintenance building
- Start in plank position
- Station 1, burpee
- Station 2, big boys
- Station 3, merkins
Ode to Booster and detention (6-20 min)
- Pick up block and run to bottom of stairs at hill. After each exercise below, run stairs do 20 American hammers at top, then repeat
- 50 overhead press w/block (OYO)
- 50 squat w/block(OYO)
- 50 curls w/block (OYO)
- 50 rows w/block (OYO)
- 25 left lumber jack (OYO)
- 25 right lumber jack (OYO)
- Repeat the above twice.
Run to quad
Ode to toto
- 5s in door to door railway (squat jumps – Carolina dry docks)
MARY:
- 10 V-ups 4ct
- 10 baby crunches (4ct)
- 10 box cutters (4ct)
- 10 Flutter kick (4ct)
- 10 hello dollys (4ct)
- 10 scissors (4 ct) then sprint
COUNT-OFF & NAME-O-RAMA
Booster, Cookie Monster, Dreamer, Rocket, Snaggletooth, Stye, Trolley, Waxjob
CIRCLE OF TRUST/BOM:
Remember to be grateful for things you typically take for granted. An example is our F3 brotherhood. We shouldn’t take it for granted because it has changed my health and emotional outlook. Let’s challenge each other to be cognizant of that throughout the day and to acknowledge with thanks something that you have typically neglected.
ANNOUNCEMENTS:
- August 25 – CSAUP – Trucking To The Pound
- November 3 – F3 Olympics