THE SCENE: 87% humidity felt like 71 and clear skies, best and worst of both worlds.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata- 2 min- 4 rounds- 30 Sec on 5 off
change exercise after each round – Squats, Merkins, BBS, Plank hold
THA-THANG:
Q had set a timer for 12 and 30 min into beatdown, at that time Q stopped the beat down and Chumbburpee was held. The pax anticipated the first time which occurred right at the end of Thing 1 but the second time was a pleasant surprise which happened in the middle of thang 3 .
Thang 1
11’s- Grindstone Sidewalk Hill – Star Jumps and Apollo Ono’s SC
Thang 2-under pavilion
- Super set- of Lat Step ups with knee drive on benches 10 on each leg and Dwight Howard for 20
- After each set pax went to the wall under the pavilion and did ascending testacies, 10 derkins IC, up the wall a few steps 10 more derkins IC, than 20 seconds hold.
- on round 3 pax did a 30 second hold instead of derkins
Thang 3- 21’s at the hill behind the Grindstone- SL Lunges and American Hammers
MARY:
Tabata – 4 min- Leg raises and starfish crunches
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
” Do not pray for an easy life. Pray for the strength to endure a difficult one.” Bruce Lee
MOLESKIN:
Please keep walts friends family in mind as the deal with passing of a loved ones. recovery for Walts coworker. Please keep my cousin in your prays as he handles some challenges in life.
ANNOUNCEMENTS:
Moses house tomorrow at 5. 2.0 work on on the 24th!