THE SCENE: Great day, no rain low 70s
F3 WELCOME & DISCLAIMER
Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:
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Side straddle hops (IC) 4ct
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Plank, lower and raise distance to ground
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downward dog
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Moroccan night club (IC) 4ct
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Cherry pickers (IC) 4ct
THA-THANG:
- Form one line mosey to the bell:
- 7s at bell, booby hurly and derkins
- Mosey to K-25 hill.
- 2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice.
- Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
- Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins.
MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
For the word, we challenged the group to work with pride even on menial tasks. Have pride in everything you do, from sweeping the floor to the most important parts of your day.
MOLESKIN:
none
ANNOUNCEMENTS:
none