THE SCENE: 50s, clear, good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct)
Michael Phelps
Baby arm circles forward x 10 (4 ct)
Baby arm circles backward x 10 (4 ct)
Big arm circles forward x 5 (4 ct)
Big arm circles backward x 5 (4 ct)
Little bit of this
Little bit of that
Tempo squats x 10
Tempo merkins x 10
Burpees x 10 OYO
THA-THANG:
Mosey to rock pile, pick up a rock, mosey to flag pole (the light is still working)
Derkins x 20
Dips x 20
Curls x 20
Overhead press x 20
LBCs w/ the rock x 20
Run a lap around the loop
Rinse and repeat for a total of 4 laps (1 mile) and 400 reps
Rows x 100 (2 sets of 50)
Mosey to the rock pile, drop off rock, mosey to the dock
CDDs x 100 (3 sets of 20 and 1 set of 40)
Mosey to the tennis court
One suicide using 6 lines of the courts
Mosey to AO
MARY:
Flutter kicks x 20 (4 ct)
Hold plank (left arm up, left leg up, reset, right arm up, right leg up, reset, hold 6 inches off the ground for a 20 ct)
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
I came across this life lesson from a book: “I’ve learned that if someone says something unkind about me, I must live so that no one will believe it.”
We cannot control what others say or do. We can only control what we say and do. Our words and actions should outshine and overcome what others may say about or do to us.
MOLESKIN:
Prayers for Ribbed’s wife and Lillydipper’s wife
ANNOUNCEMENTS:
5th anniversary convergence at Asylum on 11/7 @ 7:00 a.m.