THE SCENE: damp but just about perfect temp!
F3 WELCOME & DISCLAIMER – certainly not a professional
WARM-O-RAMA:
– 20 Big Boy Sit-ups – oyo
– 20 tempo squats – ic
– 10 tempo Merkins – ic
– 30 Side straddle hops – 4-count ic
THA-THANG:
mosey to base of the big ball
4 circuits with one lap around the pond between each circuit. Everything completed with a Battle Buddy.
Circuit 1
– 50 squats
– 40 Merkins
– 30 shoulder taps (Left, Right = 1)
– 20 dips
– 10 squats with knee lift to elbow (Left, Right = 1)
Circuit 2
– 50 burpees
– 40 reverse lunge with twist (20 each side)
– 30 Cross Body Mountain Climbers (Left, Right = 1)
– 20 high knees
– 10 inchworm Merkins
Circuit 3
– 50 jump squats
– 40 Ranger Merkins
– 30 bicycle crunches (Left, Right = 1)
– 20 superman flies
– 10 donkey kicks (Left, Right = 1)
Circuit 4
– 50 alternating scissor jumps
– 40 wide squats with heel raise
– 30 Plank knees to elbows (Left, Right = 1)
– 20 single leg deadlift (touch the ground/10 each side)
– 10 clams
MARY:
no time for miss mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
the 2 reasons that i continue to return to F3 are the ideas of 1)no man is left behind, yet no man is left where they were found, and 2)Iron Sharpens Iron. I have never felt “put down” for how out of shape I was/am at F3, only encouraged to keep going and to get better. We do a good job of sharpening each other physically, my challenge is to shift that in to our every day life. We did every exercise with a battle buddy this morning, we need battle buddies in our relationships, our workplace, in ever day decisions. We so often isolate ourselves; lets break out of that isolation in 2019!