THE SCENE: Cool, calm and collected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20
Tempo Squats x 10
Manly Arm Circles IC x 10 forward and backwards
Tempo Merkins x 8
Tempo Lunges x 5 each side
Mountain Climbers IC x 10
THA-THANG:
1) Ran to get a coupon, then walking lunges x 50 yards (approx)
2) 20-15-10
- Run a set of stairs at Big Ball
- 20 Hand Release Merkins
- 20 Squat Press with Coupon
- 20 Mountain Jumpers
- Run 2 sets of stairs at Big Ball
- 15 Hand Release Merkins
- 15 Squat Press with Coupon
- 15 Mountain Jumpers
- Run 3 sets of stairs at Big Ball
- 10 Hand Release Merkins
- 10 Squat Press with Coupon
- 10 Mountain Jumpers
3) Make It Count
Broad Jump approx 25 yards and count how many jumps it takes. That number is used for the circuit
- Squat 3x your number
- Squat Jump 2x your number
- Step Jumps x your number
- Run a lap
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Told a little about my story of my volunteer trip to Guatemala to build schools in 2014. The big thing I noticed was that the community there had very little. Very little clean water, not much food, cramped living conditions, rundown classrooms, etc. But what they did have was gratitude, smiles, kindness and community. They made us volunteers feel appreciated. Like we were rockstars. They treated us like friends. Over in the U.S. we often don’t have that. We have complaining and fighting and negativity. Remember all that you do have to be grateful for. Be neighborly and be kind to people. Smile and say hello.
MOLESKIN:
ANNOUNCEMENTS: