THE SCENE: Wet with a mild drizzle and mid-seventies, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Side Lunge stretch x 2 (B), Baby Arm Circles x 10 IC (B), Morroccan Night Clubs x 10 IC, Seal Claps x 10 IC, OH Claps x 10 IC, Tempo Incline MKNS x 10 IC on CMU, Dips x 10 IC on CMU
THA-THANG:
Nascar Bear Crawl racin’ around track. Each cone you perform 5 Man makers and Lunge between cones at the curves. 3 total laps (brutal)
- All Ex’s below with CMU:
- Front SQT x 20
- OH SQT x 20
- Sumo Dead Lift x 20
- Shldr Press x 20
- Good Morning’s x 20
- Kettlebell swings x 25
- BBS anchor x 25
- Sumo Deadlift High Pull x 20
- Lateral Jumps x 20
- Toe Taps single leg x 20 per leg
- Box Jumps x 20
- Around the World x 3
- Supine Heel Taps x 20
MARY:
Prone Press Ups x 10 IC, Supermans x 10 IC, Flutter kicks x 50 IC, Hello Dollies x 20 IC, Captain Thors
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Simmons, Herbie, Biohazard, Oscar, Geppetto
CIRCLE OF TRUST/BOM:
Words of Wisdom from a 50 y/o and Nehum 1:7
MOLESKIN:
Natty gets respect officially
ANNOUNCEMENTS:
Be courageous