THE SCENE: Clear, calm, mildly humid, just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Propeller Arm circles (OH, Sides, Fronts) FWD & BWD IC at least 10 each up to 14, Imperial SQT Walkers x 20 IC, Bobby Hurley’s x 20 IC, SSH’S x 25 IC, Toy Soldiers x 10 IC, Tempo SQTS x 10 IC
THA-THANG:
Mosey to football field where we do some 11’s ….1st & 10’s where you start on the 10 yd line, with 10 MKN’s and 1 Burpee, sprint to opposite end zone, mosey back to the 20 and do 9 MKNS, 2 Burpees ……and continue until complete.
- Daft Punk’s, 3 rounds of 12 IC
- Bleachers Round- 2 steps up, 1 step down (all around and back)
- Australian Nut Knockers under the Panther IC x 20
- Mosey to Planters plymetric curb hops along the way b/w the pile-ons
- 11’s: Rd 1= Box Jumps & Incline MKNS Rd 2= Triceps Dips & Derkins
- Bear Crawl curb to curb x 6 rounds
- Swifty Lap around the AO (large loop)
MARY:
Myrtl’s- forward legs, cross legs, Donkey kicks on all 4’s, Hip circles FWD / BWD x 10 each
Bird Dogs x 10 IC, Superman’s x 10 IC, Boat / Canoe’s
COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Fast-N-Easy, Biohazard, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Gave the guys 10 tips on finding your Zen. Take time out of your day to slow down. “Think, say, do” Every action is first a thought. Every thought has an intention. Set clear and positive intention to “find zen.”
MOLESKIN:
Prayers for Biohazard’s father-in-law as he goes through tests and for Simmon’s church to find their zen
ANNOUNCEMENTS: