THE SCENE: High 30’s and clear – warmed up real quick!
F3 WELCOME & DISCLAIMER Yup still not a professional!
WARM-O-RAMA:
25 side straddle hop – 4 count/IC
15 Baby arm circles – forward/backward – 4 count/IC
20 Tempo Squats – 4 count/IC
10 Merkins – OYO
THA-THANG:
Mosey to Big ball
Lunge/Burpee – 4/4, 4/3, 4/2, 4/1, 4/2, 4/3, 4/4
and then Amy showed up!
50 Squats
- 10 burpees
lap around convention center loop
40 BBS
- 10 burpees
lap around convention center loop
30 lunges (Alternating)
- 10 Burpees
Lap around Convention center loop
20 Merkins
- 10 burpees
lap around convention center loop
10 bear crawls between enter and outer bollard post of convention enter loop
- 10 burpees
lap around convention center loop
once complete, we went back up the ladder starting with bear crawls. we do half the reps on the exercises and kept the burpees and lap the same.
MARY:
boat/canoe for about 45 seconds & that’s all she wrote
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Persistence – Nelson Mandela was arrested before he could finish his law degree. He spent 36 of the 37 year he was in prison trying to complete his degree. Despite many obstacle, he persisted an completed his degree month before he was released from prison after the fall of apartheid government.
This isn’t just another, “keep your resolution post”, this is a persistence post. there are opportunities everyday to give up; Don’t give up! we all want to at time, yet in those moments of weakness we need to press in to the goal or task. We also need to have men around us that can keep us accountable of those goals.
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.