THE SCENE: Sweater Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH (4ct IC) x15
-5 burpees
-cherry pickers (4ct IC) x5
-3 Navy Seal burpees
-baby arm circles forward (4ct IC)
-baby arm circles reverse (4ct IC)
THA-THANG:
5,4,3,2,1 – Burpees (Change)
10 – Squats (Stay the same )
-5 Navy seal burpees
-10 sumo squats
Mosey to rocks
-5 rock-ees
-10 narrow squats
Mosey to basket ball court (circle)
-5 burpees
-10 normal squats
Mosey to splash pad (long cut)
MARY:
-merkins x25
-flutter kicks (4ct IC) x50
-merkins x50
-V-ups (4ct IC) x20
-Ring of fire merkins x3
-LBCs (4ct IC) x50
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:
“If you aren’t getting better, you are getting worse” Charles Barkley
Japanese mentality of Kaizen “continuously improve”
MOLESKIN:
Welcome FNG – Ponzy
ANNOUNCEMENTS:
Hardship hill 10/3/20