THE SCENE: Beautiful dark 30s morning
F3 WELCOME & DISCLAIMER: done as recommended
WARM-O-RAMA:
-
Imperial squakers (IC)
-
plank to toe touches (IC)
-
upward and downward dog
-
SSH (IC)
THA-THANG:
Mosey to play ground to complete Kickflip challenge:
40 merkins, 4 pull-up, 40 seconds Plank
Mosey to Peace Bell – 20 dips
Mosey to K25 Hill
there are 5 stations.
Station1: is always 5 burpees (always to station 2 after – skip hill)
Station 2: 10 reps of, 1) Archers, 2) Iron Mikes, 3) Dry Docks, 4) leg lifts (10 seconds)
(Hill sprint after each set then station 3)
Station 3: 15 reps of, 1) diamond, 2) Air jumps, 3) seal claps, 4) Freddie Mercury (4 ct)
(Bear crawl to station 4)
Station 4: 20 reps of, 1) wide merkins, 2) lunges 10 each, 3) dry docks, 4) Star fish
(Hill sprint after each set then station 5)
Station 5: 25 reps of, 1) merkin, 2) air squats, 3) over head claps, big boys
(Mosey along road back to Station 1 – burpees)
Mosey to Peace Bell – 20 dips
Mosey to dip bar and 40 reverse rows
MARY:
LBC, flutter kicks, leg lift for 35 seconds.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
the big reveal – Momento Mori and its extension from ancient philosophy to christianity. delivered Momento Mori sheet to each person.
MOLESKIN:
ANNOUNCEMENTS:
mentioned family Saturday workout in two weeks.