THE SCENE: 70 and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees – 0x OYO
SSH – x20 IC 4CT
Burpees – 1x OYO
BAC – x10 ea 4ct IC
Burpees – 2x OYO
Tempo Merkins – x10 IC
Burpees – 3x OYO
Cherry Pickers – x10 IC
Burpees – 4x OYO
Moroccan Nightclubs – x10 IC 4CT
Burpees – 5x OYO
THA-THANG:
Mosey to the park loop. Relay Run around the loop with the 30# baby and head to Church lot.
- Vacuum Cleaners –
- Partner up. 1 on the ground in wheelbarrow position to walk on hands across the lot. Do 5 merkins on the opposite side. Flapjack so partner gets a turn. Do this 2x each for a total of 4 parking lot crossings.
- Welsh Dragons –
- Up to 5 reps halfway across the lot.
Mosey back to the park loop. Relay Run around the loop with the 30# baby and head to pavilion next to Lions Club building for some abs-o-rama OYO.
- 50 LBC
- 50 American Hammers 4CT
- 50 BBS
- 50 Flutters 4CT
- 50 Edward Scissorlegs 4CT
Plenty of extra time…
Plank Shopping
- PAX hold plank. Right arm up. Down. Left arm up. Down. Down halfway. Down to 1 inch off ground. Back up. Repeat.
- Worst Merkin Ever 3x
PAX name an exercise. 20 reps of anything.
- Squat Jumps (Dolittle)
- Captain Thors (Mr. Wedgie)
- Merkins (Wilson)
- Decline Merkins (Upgrade)
- Imperial Squat Walkers (Natty)
Time!
COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Wilson, Upgrade (from Memphis!), Natty, Herbie, Dolittle, Filter.
CIRCLE OF TRUST/BOM:
From Archbishop Desmond Tutu in The Book of Joy –
“Discovering more joy does not, I’m sorry to say, save us from the inevitability of hardship and heartbreak. In fact, we may cry more easily, but we will laugh more easily too. Perhaps we are just more alive. Yet as we discover more joy, we can face suffering in a way that ennobles rather than embitters. We have hardship without becoming hard. We have heartbreak without becoming broken.”
ANNOUNCEMENTS:
Convergence is Saturday!