THE SCENE: calm and low-mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Mountain Climbers (IC), Moroccan Night Clubs
THA-THANG:
Indian run the long way to the track. We used a deck of cards from one of my favorite games: pinochle. Everyone drew a card and did corresponding reps and exercises below and then ran 100m on the track and back.
- Hearts = Merkins
- Diamonds = Burpees
- Spades = Squats
- Clubs = American Hammer (2ct)
- 10s = 10 reps
- Js = 11 reps
- Qs = 12 reps
- Ks = 13 reps
- As = 20 reps
MARY:
Mosey back to grindstone. Stretch OTO until time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Awhile back someone contacted me about becoming a travel agent so I sent her all the info to apply. A few weeks later she let me know that she had decided not to pursue it because she felt she just didn’t have the time to dedicate to it. I told her that seemed wise and that life without time isn’t truly living.
So often every minute of our lives are filled with something to do and if we don’t actually have something to do, we often find something meaningless to fill it with. We’ve been programed to be uncomfortable with silence, with stillness. I encourage you to be okay with silence and stillness. Actually, I challenge you to build it into your day/week. It might mean saying “no” to some things, even some things that are good (not F3 though).
MOLESKIN:
We made it threw the deck. I was accused of stacking the deck. To their credit, I only drew one burpee card and it was a 10.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.