THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 41 ℉ | 83% | 36 ℉ | 6.1 mi/h | NNE |
F3 WELCOME & DISCLAIMER.
I am not a professional. I have a phone. Workout as injuries allow.
WARM-O-RAMA:
Happy Jacks (5)
High Knees (15)
Abe Vigodas (10)
Cherry Pickers (3)
THA-THANG:
Mosey to CMUs.
On way, Burpeevators to 8. (Start regular Burpee, 2nd is Burpee with 2 Merkins. 3rd, Burpee with 3 Merkins up to 8th and Burpee with 8 Merkins.)
On to CMU pile and have everyone grab two. Using parking lot, place a CMU on each side of the parking lot. Starting at one CMU#1, do an exercise, mosey to CMU#2 do exercise, mosey back to CMU#1 do exercise, mosey to CMU#2 do exercise, and then mosey back to start CMU#1. While waiting for six, do second exercise. Finally, when six has finished doing first exercise four times, do third exercise in cadence. So, first exercise 4 times with CMUs, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 25 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters. Due to time, PAX was given a choice. And Recover was called cutting this short.
No real time for Mary but some got in almost 10 or 10 American Hammers.
COUNT-OFF & NAME-O-RAMA
16 total. 8 Bootcamp/PT and 8 Rushers.
CIRCLE OF TRUST/BOM:
MOLESKIN:
For our suffering friends and our student in intensive care and for their families. For my mother and all of my family. For the unsaid prayers in our hearts.
ANNOUNCEMENTS: