THE SCENE: 65* perfect weather to get a sweat on
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward 12x IC
Baby arm circles reverse 13x IC
Imperial walkers 10x IC
SSH 20x IC
THA-THANG:
Form two lines behind Gretzky and Swanson, headed toward amphitheater. PAX mosey in and hop up on stage for directions. Routine is escalator – start with first exercise, then take a lap around the pond. Get back, do the first two exercises, take a lap. Continue adding next exercise down until you’re completing 5 exercises at the end. Exercises as follows:
- Plank jacks 10x on a four count (PAX instructed to do half high and half six inches off the deck)
- Jump squats 10x
- Pull ups 10x (pull ups performed midway at the Big Ball before returning to stage)
- Mountain climbers 10x on a four count
- Lunges 10 each leg
Jack rabbits perform ab exercises on stage waiting for the 6 to complete the routine. Ab exercises led by Singlet: flutter kicks, penguins, hello Dolly’s, WWII sit ups. Once 6 is all in, PAX recover and 10 count.
PAX begin short mosey across first bridge and up first set of stairs near the Big Ball. Next routine is the 4 cone escalator. Focused on lower body for first routine, second focuses on upper body. Routine:
- Crawl bear between cones, at each cone you have a set of merkins. First cone 5 merkins, second cone 10, third cone 15, fourth cone 20 merkins. Jog back to start line.
- Inch worm between cones (start in plank, walk feet to hands, then walk hands back out to plank. Can’t move feet and hands at the same time), at each cone you have a set of burpees. First cone 3 burpees, second cone 6, third cone 9, fourth cone 12 burpees.
Recover and 10 count.
Slow mosey back to start point for Mary. No jailbreak across the park so I don’t lose my pride and my stomach. MARY:
Flutter kicks 10x IC – quick transition to
Wide flutter kicks 10x IC
COUNT-OFF & NAME-O-RAMA
27 out in force, including 4 FNGs!! Preacher, Gretzky, Sheldon, Hillary, Guppy, Steam, Stage Hand, Soot, Popeye, Putt Putt, Pfeiffer, Cheatsheet, Prom King, Quarantine, Passport, Bessie, G6, Sprinkler (FNG), Swanson, Petey, Amazon, Singlet, Cheeks (FNG), Garfield (FNG), Petro (FNG), Careless, Abort.
CIRCLE OF TRUST/BOM:
Just spoke about the terms Dolphin and Daffodil, and encouraged anyone who hasn’t read Freed To Lead to blaze through it. Make sure to know your direction, and have a hold on what you do the best and who you care about the most, intersecting that Dolphin and Daffodil for your highest impact. Challenge to myself as much as to anyone else.
Big thanks to Swanson for getting the prayer today, I couldn’t get my thoughts in order to properly do it. And he executed much better than I can anyhow.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.