THE SCENE: high 40s beautiful morning
F3 WELCOME & DISCLAIMER
done as suggested
WARM-O-RAMA:
Side straddle hops (IC) 4ct
• Imperial squakers (IC) 4ct
• Tennessee rocking chair
• Cherry pickers
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downward and upward dog
• Stretch on your own 30 seconds
THA-THANG:
Stair circuit: Two lines carry blocks to school track. Leave half the blocks at one end of track and bring rest to steps. Do circuit with partner one exercise while partner two runs the stairs twice. Curls, triceps, one arm row left then one arm row right.
Blocky track workout: we are calling this build the blocky.
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carry blocks to north end of track. Therefore there are blocks 200M apart (north and south end of track). At north end, partner 1 starts with 15 presses while partner 2 runs track backwards for catch-me-if-you-can. After the presses, partner 1 sprints to catch partner 2, where they both turn forward and mosey to second set of blocks. Thus its a sprint from 100 to 200M depending on the exercise and partner. When u catch him, mosey together to south end of track (total run of 200m). Then, 2 count Flutters to 15. Partner switch and repeat.
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For the second circuit, repeat the above but do 10 thrusters. everything else the same.
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for third circuit, repeat the above but do 5 full blockys.
*Possible modifications for next time, can have cones at 100M, so even if you don’t catch your partner you can turn and mosey. can add a blocky count down, 4 then sprint, 3 then sprint … until 1.
On run back to AO, we did 5 sets of 5-rep blockys with timing determined by next person in run line.
MARY:
1 minutes for Mary, did hello dollys and leg lifts.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
talked about self reflection first thing in the morning to ask yourself what the 3-things that need to get done today. Then a second reflection at mid-day or even to reflect on what worked or didn’t work in achieving those 3-things.
MOLESKIN:
ANNOUNCEMENTS: