THE SCENE: Hot (89F), sunny afternoon, a few clouds in the sky, slight breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-straddle Hop (20 4 ct), 8 4 ct. windmills (slow, stretch), 10 4 ct. baby arm circles (forward & backwards each), Michael Phelps, & Merkins (10 4 ct.).
THA-THANG:
After a mosey down to the greenway, the group made their way around the park by drawing cards. Number cards indicated how many lights to run and and how many of the exercise we would do when we arrived at the light. If the card drawn is a face card, the PAX would immediately do 10 of an exercise as follows: King – Merkins, Queen – Squats, Jack – Big Boys. If the card drawn was a one eyed Jack or the Queen of Spades then everyone did 10 Burpees. Otherwise, the suit dictated what kind of exercise we would do as follows:
- Spades – arm exercise
- Hearts – leg exercise
- Diamonds – Core exercise
- Clubs – Cardio exercise
The card drawer chooses the specific exercise to do once we reached the designated light.
MARY:
Arrived to the AO with no time remaining.
COUNT-OFF & NAME-O-RAMA
Welcome to Pop-a-Top (Jeremy) who showed up looking for an evening workout!
CIRCLE OF TRUST/BOM:
You don’t rise to the level of your goals. You fall to the level of your systems. F3 is continues because it is a great system. Let’s all (definitely including me in this) invest to make the system work well.
ANNOUNCEMENTS:
New AO starts in Seymour this Saturday.