THE SCENE: 30 degrees and clear skies! Great morning for a workout!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 15, Moroccan Night Clubs (IC) x 10, Windmill (IC) x 10, Cherry Pickers (IC) x 10, Flutter Kicks (IC) x 10, Hand Release Merkins (OYO) x 10
THA-THANG:
Mosey to center of campus and partner up. Starting with Dora 1-2-3 with 100 – Derkins, 200 – LBCs and 300 – Squats. PAX not performing exercise will make 1 lap around the circle and trade with partner on return. When your group is finished go into a plank or People’s Chair on the wall until all groups finished.
People’s Chair as a group for 1 minute after everyone is finished
More Partner Fun (All sets will be done by each PAX 3 times)
20 Incline Merkins with other partner doing Big Boys until Merkins are finished
20 Dips with other partner doing Flutter Kicks until Dips are finished
20 Shoulder Taps with other partner doing LBCs until Shoulder Taps are finished
5 Burpees with other partner holding a plank until Burpees are finished
When your group is finished go into a plank, Al Gore or People’s Chair on the wall until all groups finished.
Mosey back towards AO
MARY:
Imperial Walkers (IC) x 10, Tempo Squats (IC) x 10, Freddie Mercury’s (IC) x 10
COUNT-OFF & NAME-O-RAMA
16 HIMs got after this morning! Bonus points to the 6 PreRuckers Vagabond, Doubtfire, Spotter, Erector and Judge Judy!
CIRCLE OF TRUST/BOM:
There are obstacles/issues in life that you may not be able to face alone. In my circumstance, I had a major weight issue. I am not nor have I ever been a small guy. However, about 9 years ago I got up to 335 lbs. Being 6’ tall, I was severely overweight and at 25 headed down a bad path. With the support of my wife, I was able to lose 100 lbs over about 2 years. She kept me motivated to work out, meal planned and meal prepped for me. Without her, I would never been able to get where I am today. We all faces issues/demons in our lives. Don’t be afraid to ask for help whether it is from your spouse, family, friends or your F3 brothers.
MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill registration is live now