THE SCENE: Super humid and sticky, but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 IC, Windmills x 8 IC, Standing SLR’s x 5 (B) IC, Standing single leg circles FWD & BWD IC (B), Tempo Squats x 10.
THA-THANG:
Mosey to track
Run 400 meters and finish Lap 1 with: 15 Burpees, 15 BBS, 15 SQTS, Lap 2- 10 Burpees, 10 BBS, 10 SQTS, Lap 3- 5,5,5 of each
Finish with complete set of Bleachers stairs up and down and OYO exercise until group is through
Goal Line:
ROUND 1: 25 MKNS–> crabwalk 30 yds –> 50 OH Claps sprint backwards sprint to the goal line and finish with 5 8CT Manmakers
ROUND 2: 25 Jump SQTS–> Bear Crawl 30 yds–> 50 OH Press backwards sprint to the goal line and finish with 5 8CT Manmakers
ROUND 3: 26 SC Mtn Climbers–> Duck Walk 30 yds–> 50 SSH backwards sprint to the goal line and finish with 5 8CT Manmakers
Mosey back to AO
MARY:
Gas Pumps x 20 IC, Crab Leg alt foot touches x 20 IC.
COUNT-OFF & NAME-O-RAMA
Natty, Hamm, Tractor, Oscar, Herbie, Suave, Biohazard
CIRCLE OF TRUST/BOM:
discussion about having the courage to speak up when remaining silent is not enough
MOLESKIN:
Prayers for teachers, parents, students in school starts in the midst of pandemic, prayers for Tractor’s wife & her job search
ANNOUNCEMENTS:
Someone teach A-Rod how to tell time as well as warm up the old guys.