THE SCENE:
| Clear | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 54 ℉ | 82% | 54 ℉ | 5.5 mi/h | NNE |
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Baby Arm Circles – 10 forward and 10 backward.
- 6 Tempo Cherry Pickers
- Michael Phelps
- 25 SSH
THA-THANG:
For entire workout, the exercises are tempo exercises in cadence. Unless noted, each rep is done at a 6 count. So, basically doubling the time to do the rep. For example, typically one Merkin would be 1(start down), 2(low point), 3(finish). Here, it is 1(start),2,3 (low point), 4(begin up), 5, 6(finish). To increase focus, slow down the counting. If you want, stop counting completely until complaints are heard.
- 3 rounds of the following. After each round, mosey (~30-40 seconds) a bit to recover and/or head to CMUs.
- 8 Split Squats (Round 1 Right foot forward, Round 2 Left foot forward, Round 3 regular squat increase count to 10 or 12.)
- 8 Merkin (Round 1 Diamond, Round 2 Regular, Round 3 wide)
- 8 Handcuffs (Supermans but with hands behind back)
- Round 1 – Side Plank with 5 leg raise each leg. Round 2 & 3 regular plank 30-60seconds
- 3 rounds of each with CMU. Again 30-40 second mosey out and back without CMU.
- 8 Bicep Curls
- 8 Triceps (either on six or standing)
- 8 Shoulder Press
- 1 round (or more as time allows) all with CMU.
- 5 Declined Merkin
- 5 Merkin Right hand on CMU
- 5 Merkin Left hand on CMU
- 5 Inclined Merkin
MARY:
25 Flutter kicks 4ct.
30-60 seconds on six heels off the ground
COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG: J-Bird
CIRCLE OF TRUST/BOM:
People are awesome! God has made us in his likeness. Even those who might exhibit flaws have something to give. Look for the good in all you encounter.
MOLESKIN:
ANNOUNCEMENTS:
FYI, the track at the school is closed until July 1st.