THE SCENE: 50s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic
BAC forward and reverse x 10 each
tempo squats x 20
merkins x10
hill billies x 10
hill billy squat walkers x 20
mosey around the track to explain each exercise and each cone
THA-THANG:
THE Krakalaken!! Not the Kraken but the Kraken on steroids , KRAKALAKEN! Over 3 miles total running
- 8 cones somewhat evenly spaced around the track
- Track is about .37 mile long
- stsrt at come one, do the exercise, run one complete lap around advancing to the next cone, do the next exercise . Completed 8 laps and the exercises were
- Merkins x20, Star jacks x 20, monkey humpers x 20 on the 4ct, flutters x 20 on the 4 ct, Derkins x20, froggie squats x 20, WWII sit ups x 20, and 20 burpees
- after that we moseyed to the b-ball court and played 2 rounds of gotcha
MARY:
Lbc x 20
rosalita x20
lazy boy for a minute
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Be anti fragile. You can be resilient but you are only surviving. If you are anti fragile , you will thrive and not just survive . Look up “black swan” in the lexicon or better yet, listen to the f3 podcast , 43 feet . Dred explains it wonderfully ! He breaks down , fragile , resilient, and being anti fragile
if interested in the specific podcast, let me know and I will send it
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.