THE SCENE: About 72° and dry, perfect weather for some dancing! 17 PAX total, 1 FNG (Wake Up)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Little Baby Arm Circles (10)
- Reverse LBAC (10)
- Cherry Pickers (10)
- Booty Bounce Pops (10)
- In a squat position, knees go out(1), in(2), out(3) and then lift right leg(1), Knees go out(1), in(2), out(3), then lift left leg(2) etc…
THA-THANG:
Setup on the Grinder in a Dora Style workout. Stuck with the dirty dancing theme and listened to the soundtrack during the workout. 3 sets of exercises per round with 2 rounds. Ran a small lap between rounds all completed with a partner. Wrote in chalk at the starting line what the exercises were and how many reps per exercise. Partners had to complete the total amount of reps combined before moving to next exercise.
Round 1:
- 100 Dry Docks – Lunges to the end of the Grinder and run back
- 150 V Ups – Crab walk to end of the Grinder and run back
- 200 Jump and Tucks – Dirty Dancing Crawl to the end of the Grinder with CMU and carry back
- Dirty Dancing Crawl – Push CMU on ground while listening to Dirty Dancing Soundtrack
Run to road and back around
Round 2:
- 100 Merkins – Farmer Carry 2 CMUs to end of the Grinder and back
- 150 Rise and Shines – Karaoke to the end of the Grinder and back
- Rise and Shine – Similar to put it on the shelf. Take a CMU and make it act like a sunrise and sunset.
- Single count from one side to the other
- Also acted as if you were lifting your dance partner as they jumped into your arms
- Rise and Shine – Similar to put it on the shelf. Take a CMU and make it act like a sunrise and sunset.
- 200 Big Boys – Sprint to end of the Grinder and run back
MARY:
Alphabet Mary (A-Z) and Finish on a Superman hold ~45sec
CIRCLE OF TRUST/BOM:
Recently I have been thinking about relationships, both with my wife and with my friends. I once heard some of the best relationship advice I think is out there. “Don’t keep score on favors, just do nice things for each other because you care about them.” My wife is in graduate school currently and she gets tired and exhausted by the end of the day like most of us. Even when we both are sitting on the couch, if she asked if I can get up and get her something, I don’t hesitate. I don’t really know what it is like to be in graduate school but I do know it takes a toll on her. Even tho I am tired too, I care about her enough to jump off the couch and get what she asked. I don’t keep count on how many times this happens because I don’t do it to have her do it for me later. I know she cares about be that when I am having a bad day, she will do the same.
Just do nice things for others because you care about them and because you are a nice person. Don’t do things for others so they will do things for you later. DON’T KEEP SCORE!! IT’S NOT A GAME TO WIN!!
MOLESKIN:
Keep Moses in your prayers on Saturday that him and his soon to be wife have a beautiful, stress-free wedding