THE SCENE: 50’s, crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10
Imperial walkers x 15
Michael Phelps
This ‘n that
Calf stretch at the curb
Merkins x 10
THA-THANG:
Route 66 but 14 stops! CDD at each stop, increase by 1 rep each time .
At bathroom along Watt Rd for 11’s
Easy ups at bathroom and merkins at the end of the parking lot.
Bottom of hill at the playground for the next round of 11’s
Squats at bottom of the hill, bbs at the top
Escalator at the parking lot along watt Rd . 4 corners of the lot, movement at each corner.
1 corner – man makers
2 corner – merkins
3 corner – squats
4 corner – calf raises
Complete the circuit starting with 5 reps each, then 6 reps, 7 reps, etc.
Mosey to the cess pool for 20 incline merkins
Mosey to ao, complete 2 laps around the parking lot so wall ball reaches 4 miles.
MaRY:
Wagon wheel led us on Superman’s for 60 seconds
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I blew up at my family this week during vacation. Ashamed of myself but I reached out to buddies in f3 as a confession and to seek advice. They responded with great council and wisdom that I was able to follow and ask for forgiveness from my family . Don’t be afraid to admit mistakes and reach out to the men in f3 . It’s a humbling experience but worth it!
MOLESKIN:
Been lazy for a week, out of shape already and the pax had to keep waiting on me to finish my own Q! Still good to be back in the gloom!!!
ANNOUNCEMENTS:
F3 anniversary nov 3rd, Olympics, ruck that night, family events Sunday .
