THE SCENE: Warm, sunny, and muggy. Seems like we say that a lot right now.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog from end to end of Grindstone, 5 goofballs at far end, run back 5 more goofballs. Bernie end to end, 5 goofballs at each end.
THA-THANG:
Thang 1
Partner race- ( Q realized if you want pax to actually challenge themselves, racing may not always be best) – we did two rounds of this
- Race starts at end of Grindstone, near pavilion.
- Bearbrawl from start to first cone, switch partners and bearbrawl till second cone.
- From second to third cone, teams are doing partner plank jump overs. One partner holds a plank the other partner jumps over them and then goes into plank. repeat till you get to the end.
- each pax then did 10 pullups or 20 body rows and 20 Derkins
- Once each pax completed exercises, repeat the jump overs and bearbrawls, starting with jump overs.
- This was intended to be a race, all three groups finished around the same time. Handed out burpees trophies- 5 for 1st, 10 for 2nd and 15 for 3rd
Thang 2
Pax split into two groups.
Group A had Hanging knee raises- 20 and Bulgarian split squats 20 ( 10 each leg)
Group B had Balls to the Wall for 30 seconds and a wall squat till 6 finished in group A.
Pax switched, completed two rounds.
Thang 3- Bucket Barraged- Picked up the biggest CMU at the BS and Indian ran from Grindstone to Mt. Crumpet taking the scenic route up the side of the mountain to the top.
Pax lined up arms distant apart. Q started off , handed CMU to next pax and than ran to end of the line, CMU moved down the Mountain in that fashion, pax handing off and running to end of the line. We completed 4 rounds, 2 down and 2 up rounds.
Pax transported the CMU back to the Grindstone via an Indian Run taking the long way back and going over the troll bridge.
MARY:
Wall Hold Push ups- Feet on wall 5 derkins, walk up wall two more steps 5 more derkins ( all done IC)
Pax choice on the rest of the Mary- Q apologizes i do not recall the specific exercises we did.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Value the time you have with your kinds now. i look back on my daughters younger years and hate that i put time with friends especially vacations over her. I wish i had those times back, relationships change, kids grow up and you cant get that back.
MOLESKIN:
ANNOUNCEMENTS: