THE SCENE: A bit toasty, but not too bad. The breeze made it tolerable
F3 WELCOME & DISCLAIMER
Check
WARM-O-RAMA:
-SSH x 10 (4-ct, IC)
-Plank Jacks (4-ct, IC)
- Rockettes (4-ct, IC)
– 10 Windmills (4-ct, IC)
– 20 Moroccan Night Clubs (4-ct, IC)
– 10 Grady Corns (4-ct, IC)
– Little of this and that
THA-THANG:
MOSEY down Roadshow Run. Head north on the path doing Nickel/Dime/Quarters (run 1 light do 5 reps, run 2 lights do 10 reps, run 5 lights do 25 reps) Go all the way to the small parking lot near where the main drive goes down to the ball fields. Exercises are:
- Merkins
- Froggy Jumps
- Imperial Walkers (2-count). NOT walking forward.
MOSEY to the hill south of the Bermuda Triangle
- JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position. R&R 4 times, totaling 100 of the exercise. Do Flutter kicks or LBCs until the 6 catches up.
- Round 1: Carolina Dry Docks
- Round 2: Lunges (single count)
- Round 3: LBCs (single count)
MOSEY to the Colosseum. Stop at stop sign to do 20 Flutter kicks (4-ct, IC)
- RUN to 3 o’clock position, do 20 SSH, run back down and then over to 9 o’clock position, 20 SSH, then meet back at center by Overlook.
- Run to stairs. 10 SSH, run to the right about 50 feet, 10 SSH, run back to stairs and to the other side (left) 50 feet, 10 SSH, back to center. (NOTE: This was supposed to make a “UT” on our Garmin maps, but it ended up looking more like an anchor…)
MOSEY to AO
MARY:
20 American Hammers, 20 Dead Bugs (both 4-ct, IC)
COUNT-OFF & NAME-O-RAMA
6 sweaty dudes.
CIRCLE OF TRUST/BOM:
Be a LEADER, not a BOSS. Leaders join the team, get their hands dirty, lead by example. Bosses sit up in their executive chairs and tell others what to do. F3 is not a “clipboard workout”. Whoever leads, also embraces the suck along with the PAX.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
9/11 Remembrance Hill Climb Sept. 10 10 am at the Asylum, BBQ at Victor Ashe park Sept. 11 4 pm