THE SCENE: low 70’s…felt good
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Cherry pickers x 10
- Tempo squat x 10
- Burpees OYO x 3
- SSH x 20
THA-THANG:
- Sprints up Matterhorn
- 5 sprints up Matterhorn of decreasing distance
- Route 66
- Run lap around the boat dock parking lot. Stop at each light pole and do 1 Merkin, 1 Squat at each pole. 2 Merkins, 2 Squats at 2nd pole….up to 11 Merkins, 11 Squats at last pole.
- Dora on the Hill (core focus)
- At baby everest. Battle Buddy up for the following exercises DORA style. Partner A runs to the top of baby everest and back while Partner B is doing the exercise.
- 100 Inchworms
- 100 Shoulder Taps
- 100 Thrusters
- At baby everest. Battle Buddy up for the following exercises DORA style. Partner A runs to the top of baby everest and back while Partner B is doing the exercise.
MARY:
- Side crunch x 15
- Peter Parker (Tweet-E in charge on these)
COUNT-OFF & NAME-O-RAMA
6 total: Tweet-E, Ratchet, Scooter, Moped, Chunks (FNG), Bartman
CIRCLE OF TRUST/BOM:
Life can be a grind. Be mindful of how you handle this as the leader of your house.
MOLESKIN:
ANNOUNCEMENTS:
Truckin to the Pound; Kickball Tournament; F3 Olympics; F3 Anniversary weekend