THE SCENE: Clear & Calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• Baby arm circles Forward X 10 (4 CT)
• Baby arm circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad stretches x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Side straddle hops x 10 IC (3 CT)
• Mountain climbers x 10 IC
• Burpees x 10 OYO
THA-THANG:
JUCO-Manjaro Ladder
- Partner up
- 18 cones
- Starting at the bottom of the hill, run to 1st cone and back while partner does pushups (1st set), squats (2nd set), or LBC’s (3rd set).
- Switch and repeat.
- Once second person completes an up-and-back, the pair “steps up one rung” and starts the process over at the next cone until you reach the top.
MARY:
Flutter kicks and box-cutters.
CIRCLE OF TRUST/BOM:
As the school year starts back up and you find yourself running all over town (school, ball field, birthday party, Lowes, a work trip, etc), take a moment to slow down and make sure you find time for what’s important.