THE SCENE: About 32, but we warmed it up pretty quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x IC SSH (10slow10fast)
20 IC Boxer Jacks (i.e. high knees with a clap under each knee)
10x Tempo Merkins
20x IC Mtn Climbers (10s10f)
20x IC Tempo Squats
THA-THANG:
Two single-file lines on the grinder.
Everyone is SSHoping while the people in the back bear crawl to the edge of the Grinder and then to the front of the line.
When you get to the front, plank up and do shoulder taps until it’s time to go. When you go, lunge to the side of the grinder and then to the front of the line. Then repeat
- SSH + Bear Crawl
- Plank Shoulder Taps + Lunges
Switch the exercises half way
- Al Gore + Crab Walk
- Table Top Plank + Frog Hops
Final Stretch
- Squats + Crab Walk
- Slow Merkins + Frog Hops
10 Slow and 10 Fast Cycle (as many as you can in 5 minutes)
- Dips
- Calf Raises
- Decline Merkins
- Squats
Bear Crawl Indian race
- Planks + Bear Crawls
- SSH + Bear Crawls
MARY:
- Protractor
- Box Cutter
- Peter Parker (Spider Man)
- 20x IC LBC
- ATM
COUNT-OFF & NAME-O-RAMA
Also had Cable Guy and FNG (Now called Rehab)
CIRCLE OF TRUST/BOM:
A lot of times we are going to fast to see the good in the things we are going through or studying. We all need to take the time to slow down and really dig deep to find the wisdom that is there for us to find in ever situation, whether that’s in the things we are reading or in the people we are meeting or just in the situation we are going through.
Take the time to slow down and really see/learn what wisdom is here to be had.