THE SCENE: Warm, clear, 75 degree July morning with high humidity.
F3 WELCOME & DISCLAIMER
Still not a professional…nor a doctor
WARM-O-RAMA:
We started off with 15 SSH, followed by 8 Cherry Pickers, and 20 LBAC. We then moseyed the little loop where we stopped for a few merkins (10) and squats (10)
THA-THANG:
Station 1
- 15 Thrusters
- 5 3-count CMU merkins
- 15 dips
- Melungin to cone and back (10m)
- Repeat circuit 3 times, melungins twice
- Little lap
Station 2
- 10 Body Builders
- 20 Curls
- 4-count CMU flutterkicks
- CMU bear crawl to cone and back (10m)
- Repeat circuit 3 times, melungins twice
- Little lap
Station 3
- 10 Mr. Spectaculars
- 15 CMU bent Rows
- 10 CMU swings
- sprint stairs
- Repeat circuit 3 times, stairs twice
- Little lap
MARY:
We held plank til everyone was reunited, then proceeded to do a merkin circle, where each member did 3 merkins before running around the plank circle. After completion we did the same with 3 burpees. The final 30 seconds was spent doing 4 count flutterkicks
COUNT-OFF & NAME-O-RAMA
16
Avocado, Espy, Hammy, Hellbender, KY, Moses, Napster, Palmetto, Postpone, Snorkel, Swerve, Taco, Tonka, Veep, Woodshack, Tank
CIRCLE OF TRUST/BOM:
Benjamin Disraeli and William Gladstone were two prominent British politicians in the 1800’s, but bitter rivals. A journalist had dinner with both and commented how Disraeli ‘made her feel like the most brilliant woman in all of London’. Disraeli was an effective leader because he possess charisma and could bring out the best in people
‘The greatest good you can do for another is not to just share you riches, but to reveal to him his own’
MOLESKIN:
Due to poor explaining, a select few got extra melungins in. Kudos to them for over achieving!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.