THE SCENE: Cool morning. Ice and snow still lingering about
F3 WELCOME & DISCLAIMER
Did a nice thorough warm-up to include lots of little baby knee circles.
Due to slippery conditions, we decided it best to not run at all.
Alternated between lunges and bear crawls to the amphitheater. Played a little frog get across the street.
Alphabet Soup to Heaven
PAX split into 2 teams of four. We bunny-hopped up the stairs to various letters to spell the words “food,” “coffee,” and “oneness.” This was conducted relay style.
Did these with box jumps and derkins with rapid-succession alternating single leg stair hops (aka ran up the stairs) in between sets).
Found our way back to the AO through a variety of bear crawls and lunges.
Ring-of-Fire Merkins x8
Ring-of-Fire Squats x4
Put the Cherry on top with a set of flutter kicks and hello dolly’s.
COUNT-OFF & NAME-O-RAMA
Soot, AAA, G-6, Trowel, Drive-Thru, Amazon, Swanson, Postman
CIRCLE OF TRUST/BOM:
In the darkest, coldest days of the year, we need to double down on the 2nd F. Pay attention to the men in our lives that may be isolating or withdrawing from fellowship. Find creative ways to reach out and be a light in the cold dark winter.