THE SCENE: 70’s, quite pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1/3 mile lap
THA-THANG:
Chest series – 30 sec on/10 sec rest each
- Wide fly merkin
- CMU press
- Side to side merkin
- CMU press
- Side Balance merkin
- CMU press
Run 1/3 mile lap
Leg series – 30 sec on/10 sec rest each. Switched to the flutters for second set of the series.
- Goblet Squat
- Scissors/CMU OH Flutters
- Bobby Hurley
- Scissors/CMU OH Flutters
- Side to side lunge
- Scissors/CMU OH Flutters
Run 1/3 mile lap
Did 2 rounds of each above series then…
Abs series – 30 sec on/10 sec rest each
- AM Hammers w/ CMU
- Coffin Situps w/ CMU
Did 2 rounds then 1 more lap for 2 miles
MARY:
COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:
Be present in what you are currently doing. Give it your full attention. Don’t always be distracted, looking to what’s next but focus on the task at hand (work, family, other relationships)
MOLESKIN:
ANNOUNCEMENTS:
August 11 at 0830 – 3rd F at The Outlook