THE SCENE: A balmy 40 degrees with light rain. No snow in sight.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH to get the blood going. Imperial walkers. Calf stretch. Cherry pickers. SSH.
THA-THANG:
Burpee squat ladder: start with 1 burpee and 1 squat. Increase to 2 burpees and 2 squats, keep going until Q calls time. See how high you can climb.
11’s: Merkin and Bonnie Blair
11’s: Carolina Dry Dock and V up Rollup
4 Corners: Complete each of these exercises at every corner. Wait for all pax to finish the exercises before moving to the next corner:
- 2 ct. Mountain climber (15)
- Merkin (15)
- BBSU (15)
- Squat (15)
MARY:
Keep the legs up for the following:
- Freddy Mercury (15)
- Heels to heaven (10)
- Flutter Kicks (10)
- Hello Dolly (10)
Then some easy WW2 situps and American Hammer to finish it off.
COUNT-OFF & NAME-O-RAMA
Frizzles QIC, G-6 (respect x3), Magic Mic, Huffy (respect), Air Gretzky, Bunyons
CIRCLE OF TRUST/BOM:
I am a professional procrastinator- so I issued a challenge to name anything in your life you have been avoiding, write out why you have been avoiding it and then create some actionable steps towards tackling it.