THE SCENE: 45, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
BAC forward and backwards
Overhead claps
Good morning
Merkins
Tempo squats
THA-THANG:
3 laps around the parking lot, at each end of the islands do 5 man makers
Gather coupons
2 – 40 pound sandbags
1 – 60 pound sandbag
1 – 90 pound sandbag
Mosey with the coupons to the soccer field. If you don’t have a coupon, then run laps around the guys with the coupons.
Teams of 3, or so
1 man does the exercise while other team mates run a lap around the field. Switch until all team mates have done the exercise. Then move to a different sandbag.
- Drag 90# bag as far as possible
- 60# sandbag toss
- 40# walking lunges
- 40# overhead carry
Get into 2 teams for a modified dora with the 90# bag and the 80# bag (two 40# bags tied together)
1 pax drags the sand bag to midfield and back while rest of team completes the following
100 merkins
300 CDD
400 squats
Mosey to AO
MARY
ring of fire
40# curls x 10, hold a squat (Omaha to doing squats)
40# oh press, bbs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be careful to keep open communication with your kids about technology. Even if your child doesn’t have access to social media and the internet their friends might and they are still being exposed to the bad stuff.
MOLESKIN:
Wall ball’s father and mayberry’s M
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
