SCENE: 65° & sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC | Grady Corns IC
- SSH IC | Windmills IC
- Cherry Pickers IC | Rockettes IC
THA-THANG:
Mosey to the top of the Equalizer. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:
- PullUps//Burpees – bottom of splash pad ramp
- Step Ups – top of splash pad ramp
- Dips – picnic tables
- Mountain Climbers- splash pad handicap exit
- Merks – below splash loading zone
- Flutter Kicks – midpoint of splash pad parking
- CDD – end of parking lot under light
- Squats – top of curvy parking
MARY:
- Box Cutters IC
STRETCHES:
- Bend down & grab toes
- Figure 4
- Child pose
- Cobra Kai/upward dog
COUNT-OFF & NAME-O-RAMA
BOM: The first temptation of every leader is to misuse our power to take instead of to give. -Glenn Packiam