THE SCENE: slight mist throughout workout.
F3 WELCOME & DISCLAIMER:Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to…
WARM-O-RAMA:
Side straddle hops (IC) 4ct
•Squats (IC) 4ct
• projectinator
•Cherry pickers
•Wind mills
THA-THANG:
2 lines or one depending on number of people to the peace bell.
This Q was in honor to chaco for his birthday. I learned a couple of things about him, he played around with surfing for a bit. So every time we do a burpee its a surfee (land on back foot in surfer position).
At the peace bell do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
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7 Burpees
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7 Merkins
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7 2 count flutter kicks,
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7 SSH,
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start a new set every 1:30
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add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then mosey to K25 hill.
Chaco liked Chuck Norris, but he isn’t in lexicon. So I did find Charles Bronson. Here is modified Bronson.
3 cones. First two about 80 yards, the second cone is ten yards after that. We are modifying this to have hill sprints instead of staring sprint to second cone. At starting point, perform:
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50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
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50 Merkins then rinse/repeat.
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50 surfees (instead of burpees for Jeff). rinse/repeat.
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50 LBC’s, rinse/repeat.
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Finish with 50 Jump Squats rinse/repeat.
MARY:
no time today
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
For the word, highlighted how we can use those around us as examples of good and what we can strive for in improving ourselves. Used Chaco as an example of thoughtfulness, and provided some of the many examples he has demonstrated.
MOLESKIN:
ANNOUNCEMENTS:
none