THE SCENE: Around 35 but clear sky we could see the stars in the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Runner touches- 30 seconds each leg
- Frankenstein- 30 seconds
- hip openers- 30 seconds
- chest stretch- 30 seconds.
THA-THANG: - Started with a mosey around the neighborhood that equaled about a mile.
- At every stop sign along the way we completed a set of exercises . Alternate at each stop signs
- set A
- 20 tempo squats IC
- 10 iron mikes oyo
- Set B
- 20- boat to canoe oyo
- 20- flutter kicks IC
- SSH till the 6 finishes
- mosey returned to the grindstone where did 4 corners using the basketball courts.
- rd1 – 10 LBC at each corner
- rd2- we went Yvette Poll style and did 10 American hammers at each corner
- After rd 2 Bolt 45 oyo
- rd3 – 10 LBC at each corner
MARY:
We attempted to do Dr W’s , I got off the cadence but it will reappear. 5 reps.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” – Martin Luther King Jr.
MOLESKIN:
Scoutmaster asked if we had any earlier workouts. May be good to talk about some additional time slots.
ANNOUNCEMENTS:
Launch!!!!