THE SCENE: Clear and 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Barishnikov Squats x 10 IC, Imperial Walker squats x 10 IC, SSH x 25 IC, Chinook OH arm circles IC x 10 both directions
HUNT Wabbit:
The plan is to follow the arrows and find the cones that have exercise instructions. There will be little rest on this hunt. A couple surprises may be found at the end.
- Backwards Run, 1 lap around the parking lot
- Lunge walking across street to next cone, then 25 Merkins
- Duck Walk to pavilion, then 50 BBS
- Jog to Rock Pile, then 10 Burpees..then grab one large rock
- Run to next cone (Marathon gas station) with rock, then do 100 chest presses
- Mosey / Run to back Parking lot, next cone with rock
- Set rock down and perform 150 squats
- Advance to next cone, hold an Al Gore then grab a partner
- Wheelbarrows to next cone…switch, wheelbarrow back
- Grab rock back and run back to Gas station….side shuffle middle front lot, opposite side to end of front lot
- Advance with rock to rock pile and dump it. Then perform 5 Burpees
- Run to splash pad benches and perform 25 descending Merkins
- Run to Planter Boxes and do 25 step ups followed by 20 Dips
- 1st one done grabs cone across street and keeps the hidden Natty Light (A-Rod winner..he thinks)
- 2nd pick runs to available prize cone….but Tractor failed to advance to proper cone, no worries as Mr. Wedgie grabs the prize and cone (Turtle Anarchy Stout)
MARY:
Flutter kicks x 25, Hello Dolly’s x 25, Boat Canoe led by A-rod the remaining time
COUNT-OFF & NAME-O-RAMA
7 Vets including: A-Rod, Mr. Wedgie, Tractor, Herbie, Zamboni, Whammy, Natty
CIRCLE OF TRUST/BOM:
Take the time to slow down and be a turtle, not a rabbit. Listen to friends, family, co-workers, the sounds of nature. Soak it in and learn. Learn how to relate to others on their level and communicate.
MOLESKIN:
Dudes, thanks for the opportunity to be part of this awesome group of leaders…speaking of which, its time for some new ones to Q!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.