THE SCENE: 52 and clear, perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x20 IC
Tempo squats x10 IC
Peter Protons
Michael Phelps
THA-THANG:
Mosey over to side street running beside park. Start ascending curb crawls – bear crawl across street to curb, turn around and place feet on the curb and perform 1 derkin. Bear crawl back to the other side, perform 2 derkins. Repeat bear crawl across street and increase number of derkins until reaching lucky 13. Flutter kicks and big boys waiting on the 6 to complete. Recover
Mosey to long parking lot behind Chemistry building, pausing at the halfway point for 20 big boys and 20 squats. Continue to long parking lot where 5 cones are set up, 100 yards from SP, 75 yards, 50 yards, 25, yards, and 10 yards from SP.
- 100 yard dash, perform 100 SSHs, mosey back to SP and plank waiting on 6
- 75 yard dash, perform 75 mountain climbers, mosey back to SP and plank waiting on 6
- 50 yard dash, perform 50 LBCs, mosey back to SP and plank waiting on 6
- 25 yard dash, perform 25 merkins, mosey back to SP and all plank while Pfeiffer takes us shopping (holding varying heights of plank)
- 10 yard dash, perform 10 burpees, mosey back to SP and plank waiting on 6. Recover
Mosey back to underpass near AO. All PAX plank facing wall for dirty hookups. From plank position going through a 4 count exercise. 1 Count, place right hand on wall, 2 count place left hand on wall (now in horizontal plank), 3 count right hand down, 4 count left hand down. Repeato x10.
Mosey back to SP for shoulder blaster and Mary. Shoulder blasters:
- Forward arm raise thumbs up x10
- Forward arm raise thumbs down x10
- Forward arm raise thumbs up on up, thumbs down on down x10
- Lateral arm raise thumbs up x10
- Lateral arm raise thumbs down x10
- Lateral arm raise thumbs up on up thumbs down on down x10
MARY:
Flutter kicks x20 IC
Hello Dolly’s x20 IC
Boat/canoes til time
COUNT-OFF & NAME-O-RAMA
13 Strong: Careless, Red Writer, Pfeiffer, Hooker, Doolittle, Passport, Singlet, Plunger, Filter, Uncle Rico, Quarantine, Green Card, Abort
CIRCLE OF TRUST/BOM:
Make sure as HIM that we are remembering all the hats we wear, and are being present in all those areas. Try not to focus too much on one area that you forget or neglect another.