THE SCENE: Cool, breezy low 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| Cherry Pickers |
| Baby Arm Cirlces Forward |
| Baby Arm Circles Backward |
| Arm Stretches |
THA-THANG:
| Two laps warm up |
| Tennis court teaser |
| Ascending Exercises at each court. 4 courts, 2 lines per side. |
| Merkin/Bear Crawl |
| Monkey Humpers / Walking Lunges |
| Groiners/Duck Walk |
| Pistol Squats (2 count, for each leg)/Bernie Sanders |
| Run to hill (repeat series 3x) |
| El Capitan up hill |
| Handrail push ups On top of handrails |
| Handrail Dips |
| Handrail Pull Ups |
| Rocky Balboa |
| Calf Raises |
| Run down to trail |
| Hop guide wire, 10 reps every 10 poles |
| wide merkins |
| BBS |
| Diamond Merkins |
| Squats |
| Carolina Dry Docks |
| Run one lap |
| Leg Stretches |
| hamstring |
| Quad |
| groin |
| Glutes |
| Run a lap |
MARY:
| Windshield Wiper |
| American Hammers |
| LBC’s |
| ATM’s |
| Gas Pumps |
| Run a lap |
COUNT-OFF & NAME-O-RAMA
6 HIM’s showed up. One from Memphis, and one FNG. Welcome Slicnut and Welcome Head Gear (FNG).
CIRCLE OF TRUST/BOM:
| Matthew 22:35-40 |
MOLESKIN:
ANNOUNCEMENTS: