THE SCENE: Perfect sunrise. Muggy and sticky at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with 20 SSH on 4ct, 12 T Fighters Front and back on 4ct, Plank Jacks x10 on 4ct, Tempo Merkins x10, Head to curb for butt kickers down and karaoke back.
THA-THANG:
Bernie up Little Everest and 10 squats at top. Mosey to front of Asylum for 5 jump squats every other light pole to cross walk.
At crosswalk grab a rock for 3 sets of 20 curls and 20 OH presses. When done mosey to the base of Everest. At base do 20 merkins, 20 4ct plank jacks, and 20 carolina ddocks in cadence then mosey up Everest.
At top of Everest do 20 4ct flutters after six got there. Mosey to bottom of hill at stop sign for 20 more.
Over to the overlook for 2 rounds of 20 merkins, 20 4ct plank jacks, and 20 carolina dd’s then run the loop by Asylum building. LBC’s when done and waiting on the six. When finished with that headed to west end of the overlook for 5 squats at every tree with lunges in between. Did that at Every tree up top. Ended with 20 4ct flutters in cadence then back to AO.
MARY:
Nope
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Talked about an encouraging text I got from a friend yesterday and felt compelled to do the same thing to someone else. Discussed the power of affirmation and encouragement of each other and that our words have power. Referenced Romans 15:2 Each of us should please our neighbors for their good, to build them up.