THE SCENE: It was brutally humid. Cloud, hot and humid. Summer time gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Oval Office with CMU
some cherry pickers and Frankensteins to get the hammys ready.
THA-THANG:
Pick a card and do corresponding exercise -20 reps on single count for all exercises
Move to track
Line up on 100 line
Run 100m- based on comfort level sprint to mosey but try to push yourself
Mosey around turn to back side. Stop at cone.
# on card you drew to start round tells you the way you travel down backside of track
Move down the back side
Mosey around last turn to pad
Repeat by drawing a new card.
Hearts-thursters
Spade- swings
Diamond – Squirrels
Clubs-shine scrapers
All face cards- superstars(rev lunge oh press)
1-5 broad jump + karioka
6-9 lunge + rev lunge
Face cards- Bernie lap- no 100m sprint. Bernie around the whole track.
MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“These veterans of adversity are essentially saying, “You couldn’t control Katrina, and you can’t control your circumstances, but you can control your attitude. If you do, it will make a difference in your life. It can be the difference maker between giving up and bouncing back”
MOLESKIN:
It was a solo beatdown but sometimes a man needs to be left on his own to see how much he is truly committed. Never a moment did I think about shipping it in.
ANNOUNCEMENTS:
2.0 beatdown at Bombshelter on the 25th 8:15am
Convergence July 2nd