THE SCENE: 60 with just a little drizzle – felt really nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog two laps with 5 Merkins (lap 1)/5 squats (lap 2) every 20-25 paces
THA-THANG:
Mosey to rock pile and Select two rocks, one for each hand that are equal with in size
20 reps of each x 3 rounds:
Curls
Tricep ext
OH press
Front raise
Bent over row
Chest press (on ground)
Replace rocks and mosey big ball steps
Oompa Loompa up the steps
Lunges on the flat
Oompa Loompa down the steps
Frog leap the flat
R and R x3
Mosey two laps with 5 Merkins (lap 1)/5 squats (lap 2) every 20-25 paces
MARY:
we started with 5 burpees, 5 sec rest – 4 burpees, 5 sec rest on down until 1 burpee, 5 sec
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Wait a minute, Doc. Are you telling me you built a time machine… Marty McFly from “Back to the Future” Doc was told that building a time machine would be impossible. but he didn’t let that stop him, he did it anyway. What are you being told is impossible – now go and do it.
MOLESKIN:
ANNOUNCEMENTS: