THE SCENE: Started raining but stopped by the end of the warm up, leaving us with a steamy, humid 75
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 10 both ways, Shoulder Taps x 10, This and That, Cherry Pickers x 7
THA-THANG:
Moseyed over to the playground, where we did 11’s by the monkey bars: 1 pull up and 10 squat jumps to 10 pull ups and 1 squat jump. Ran a lap around the park and came back to the playground for 7’s: 1 squat jump and 6 pull ups to 6 squat jumps and 1 pull up.
Then we moseyed over to the church sidewalk where we took turns choosing sets of exercises to do: 15 reps of Abs, Arms, Abs and Legs followed by 2 laps around the parking lot
- Wedgie chose first: 15 Full Sit Ups, 15 Merkins, 15 Full Sit Ups, 15 Squat Jumps, then 2 laps around the parking lot
- Puck chose second: 15 American Hammers (4ct.), 15 Cobra Merkins, 15 Side Crunches each side, 15 Lunges each leg, then 2 laps around the parking lot
- I chose third: 15 LBCs, 15 Carolina Dry Docks, 15 LBCs, 15 Box Cutters, then 2 laps around the parking lot
- Wedgie chose again: 15 Freddie Mercurys, 15 Diamond Merkins, 15 Around the Worlds, 15 Squat Jumps, then 2 laps around the parking lot
- Puck chose again: 15 LBCs, 15 Merkins, 15 Leg Lifts, 15 Sumo Squats, then 2 laps around the parking lot
MARY:
Ring of Fire with American Hammers to kill the last couple minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Encouraged the guys to consider leading sometime. I spent nearly 2 years with F3 before leading and wish I had done it much sooner. I love leading a workout, but I love it even more when someone leads for the first time! One of F3’s main focuses is building up leaders in the community, starting with leadership in the workouts. If you’ve been to an F3 workout chances are you’re qualified to lead one!
ANNOUNCEMENTS:
Backdraft’s son Waylan should hopefully be coming home today