THE SCENE: Breezy & fantastic, like Ribbed.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Grady Corns IC | Abe Vigodas IC
- Rockettes IC | Cherry Pickers IC
- SSH IC | Maybe some other stuff
THA-THANG:
Three circuits, each done three times (20/10/5)—we didn’t make it all the way through. Begin at flag circle & run counter-clockwise:
Circuit 1
- VUps
- Flutter Kicks
- Dolly
- Imperial Walkers to wait for Six
Circuit 2
- GA Cheerleader
- Lunge
- Squat
- SSH
Circuit 3
- Merks
- Dry Docks
- Dips
- Shoulder Taps
And we finished with a Fellowship Mosey (TM) by the playground to see what our overnight guest could possibly be looking for with a flashlight in the wee hours… It’s always a special treat when you meet your buddies in a dark park—in what most people consider the middle of the night—wearing sleeveless tees, mechanic’s gloves, & compression socks and somehow still aren’t the weirdest people there.
STRETCHES:
- Bend down & grab toes
- Sit squat
- Knee to chest / Knee across (Figure 4)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: Today is a new day.
ANNOUNCEMENTS: Get on the calendar
PRAYER