THE SCENE: The weather was great, the number of pax was even better scene.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s- 2 pax off- 10 merkins
cherry pickers 10
21s all on point
THA-THANG:
Thang 1- 20min
HR Merkin EMOM timer Dora mini- at apex towards pull up bars
every 30 seconds timer goes off par does HR merkins start with 1 work up till you can’t get though before timer goes off- switch exercises every time you fail- if you are on pull up bar don’t have to stop
CMU swings
Shine scraps
Other pax runs up to pull up bars, 5 pull ups or body rows – rinse repeat for time
Thang 2 – 10
Core/Burpee kranken
5 cones softball field going up stairs – Core 10 reps, burpees- 5 reps
-BBS
-Buprees
-Leg raises
-Burpees
-Superman’s
Thang 3
Mike Tyson
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
discipline is the engine that drives everything. Discipline is what shows up when you don’t want to
- Simplicity is the foundation of Consistency
Strong Routines are the framework of Consistency
The Virtuous Leader focuses on
- on bandwidth not perfection
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.