THE SCENE: Frigid cold and clear 23 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25, Windmills IC x 10, Cherry Pickers IC x 10, Imperial SQT Walkers IC x 10, Grady Corns ( Q struggled with this coordination) x 20 IC, T Plank Arm Circles x 10 IC (B) and both directions
THA-THANG:
Mosey to street light and Partner up. P1 runs to rock pile to grab a coupon while P2 stays and does MKNS until P1 returns and then P2 gets coupon, P1 does MKNS
- Mosey to Bank lot
- w/ rock, partners face each other & perform jump ups and overs on curb, performing a SQT w/ OH Press on each side of curb x 20
- P1 runs lap around bank with coupon OH while P2 performs SQTs with coupon out front swap & repeato x 2
- P1 runs lap doing coupon curls while P2 does tricep raises OH with coupon, swap & repeato x 2
- Mosey to street light, P1 returns coupon to rock pile, P2 performs burpees, swap & repeat
- All together and perform 30 lunges followed by 5 8CT Man mankers
- Bear crawl on frozen grass to curb and back
- Crab walk 25 yards to AO
MARY:
Box Cutters, Bruce Lees, Flutter kicks, Hello Dollies, Supermans, Ring of Fire, Circle of Trust
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Work on those relationships and keep them healthy
MOLESKIN:
8 HIMS handles frozen rocks which turned into frozen hands….Biohazard and Fast N Easy could not handle the cold so they will need to borrow some sweatshirts from Herbie next time.
ANNOUNCEMENTS: