THE SCENE: 70 and beautiful!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat in cadence 50
Merkins in cadence 20
Cherry Pickers 10
Little this / That
Imperial Walkers
Baby Arm Circles forward – backwards
THA-THANG:
Choices A /B
A ) Bear crawl forward 5 Squats – Crawl Bears back 5 Squats
Lunge forward 5 squats – Lunge Back 5 Sqauts
Duck Walk forward 5 squats – Duck walk back 5 squats
B ) Brickyard Bear Crawl ( a good Merlot Maker!! )
Bear crawl drive 1 merkin , bear crawl back 2 merkins, up to 11
Mosey to back lot,
cone 1) 5merkins, BBS, Squats, CDD, LBC, Tempo Squats
run to middle cone 5 Burpees
cone 2) 10 reps
middle cone MTN Climbers
cone 3) 15 reps
middle cone 15 squats
cone 4) 20 reps
middle cone 20 Body Builders
back to the start, and choose a cone.
cone we chose was repeat in 5,15,10,20 sequence
MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Golden Rule!!
MOLESKIN:
keeping members of our PAX in mind while healing, traveling, changing jobs, and all others suffering
ANNOUNCEMENTS:
TTTP,