THE SCENE: Clear, low 30s, frost on the field, CMU storage heater broken
F3 WELCOME & DISCLAIMER Done and Done
WARM-O-RAMA:
Touch toes stretch; spread legs stretch (Middle, Left, Right)
LBAC IC x10 each way
A Little bit of This, little bit of That
Week 0 – “Loredo” at the AO
- 24 Squats
- 24 Merkins
- 24 Walking Lunge Steps towards the field
THA-THANG:
Week 1 – “Killers B’s” 2x on the Field
- Broad jump 10 yards, 10 burpees
- Broad jump 10 yards, 10 Bonnie Blair’s
- Broad jump 10 yards, 10 BigBoi SitUps
- *Bearcrawl 30 yards back to “Starting Line”
- Mosey to the Smokehouse to pick up a CMU
Week 2 – “Meatloaf’s Massacre” at the BathHouse
- 10 Manmakers/20 Overhead Presses
- 30 KB Swings/40 Goblet Squats
- 50 Incline Block Merkins
- 1 Lap around Stonehenge, pick up the SIX
Week 3 – “Meters 43” at the BathHouse
- 10 Pull-ups
- 15 Burpee Coupon Jump Overs
- 20 Coupon Curls
- 25 Coupon Squat Thrusters
- 30 Gas Pumps (reverse crunches)
Week 4 – “Sugar’s Pick Your Poison” on the Field
- 50 cumulative merkins and/or air squats (the easy way)
- 50 yard coupon run
- 50 cumulative KB swings/Iron Mike (the easy way)
- 50 yard coupon run
- 50 cumulative thrusters/ lunge steps (the easy way)
- 50 yard coupon run
MARY:
There just wasn’t time.
COUNT-OFF & NAME-O-RAMA
9 HIMs; 0 FNGs
Stripped, Snitch, Mouthwash, Aladdin, Choir Boy, Inspector Gadget, Submarine, School Zone, & Blindside
CIRCLE OF TRUST/BOM:
The Apostolate of Smiling:
Just a Little Smile on Your Lips
Cheers your heart
Keeps you in good humor
Preserves peace in your soul
Promotes your Health
Beautifies your face
Induces kindly thoughts
Inspires kindly deeds.
SMILE TO YOURSELF…
…until you notice that your constant seriousness, or even severity, has vanished.
SMILE TO YOURSELF…
…until you have warmed your own heart with the sunshine of your cheery countenance. Then…
Go out – and radiate your smile.
THAT SMILE…
…has work to do – work to do for God.
ANNOUNCEMENTS:
2/26 CSAUP at the Asylum. 6:30-9:00 am. Food and beverages after