THE SCENE:
| Partly Cloudy | Temperature | Feels Like | Humidity | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 69 ℉ | 70 ℉ | 99% | 3.5 mi/h | SW |
F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.
WARM-O-RAMA:
Jack of All Trades. – Stolen from Blockbuster F3 Phoenix
Inchworm into plank
5 Plank Jacks
5 Peter Parkers
World’s Greatest Stretch
5 ranger merkins
5 fire hydrants each leg
Inchworm back to standing
10 backslappers
5 sweater squats – straight leg bent over for 5 count
stand up and pull sweater apart for a 5 count
5 seal claps
5 overhead claps
5 side straddle hops
5 heel raises
THA-THANG:
Mosey to Football Field. Moving on Field along mapped path. The path mapped the letter ‘F’ and number ‘3’. At each corner, small number of exercises where done. The F included burpees, merkins, and shoulder taps. The 3 included squats, monkey humpers, and calf raises.
Moved to track. As many laps as possible. Each lap had six stations, three at each end. So, sprint then A mosey B mosey C. Then the other half. Sprint A mosey B mosey C.
A: Merkins
B: Abs (LBCs or BBs)
C: Monkey Humpers or Squat Jumps
Sprint the straight sections and then mosey in between the stations in the corners. Rep counts where 20 first lap, 15 second lap, and 10 for every other lap. Most of the PAX completed four laps. Some more. Some fewer.
Mosey off track to picnic area. 20 Dips. 20 step ups.
Back to the flag.
MARY:
20 Flutter Kicks
16 Pickle Pointers
13 Pickle Pounders.
COUNT-OFF & NAME-O-RAMA
13 better men.
CIRCLE OF TRUST/BOM:
MOLESKIN:
For Baby Boomer and all those traveling this week. And for all the sick and suffering. For the unsaid prayers in our hearts.
ANNOUNCEMENTS:
2nd F opportunity at Swan Cabin for the nights of the Sept 16th and 17th (Fri & Sat). See Waxjob.