THE SCENE: 70* and clear, maybe a tad humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
Windmills x10 IC
Baby arm circles forward x10 IC
Baby arm circles reverse x10 IC
SSH x8 IC
THA-THANG:
Mosey towards the Big Ball and up the stairs towards pedestrian bridge. Bear crawl across pedestrian bridge, each time a PAX stops to rest results in penalty of 5 prisoner squats at the end of the bridge. Q took the six and no one was doing squats, so the entire group did 10 prisoner squats on four count in cadence. Continue mosey to Market Square. PAX assemble at the stage end of the square in front of the TVA building.
Routine is a variation on the Dirty Mac Deuce. Four rounds of three exercises, 20 reps each, once a round is completed PAX take a lap around Market Square and move on to next set. Exercises as follows:
- Round 1: Derkins, lunges, superman swims
- Round 2: Incline merkins, jump squats, Edward scissorlegs
- Round 3: Wide merkins, calf raises, side crunches
- Round 4: Dips, pistol squats, American hammers
Jack rabbits repeat round 1 after finishing while waiting on the 6. Recover and 10 count. Begin mosey back to start point for Mary.
MARY:
Flutter kicks x20 on four count IC
Q Favorite Boat/Canoes and variations for painfully long time
Box cutters x10 on four count IC
COUNT-OFF & NAME-O-RAMA
17 Strong: Careless, Cowbell, The Voice, Casper, Half Caf, G6, Delilah (FNG), Pfeiffer, Doolittle, Rousey, Filter, Preacher, Dugger, Roto, Operation, Bob Ross, Abort
CIRCLE OF TRUST/BOM:
“Pay attention to what is in front of you – the principle, the task, or what’s being portrayed.” How you do anything is how you do everything. How you handle today is how you handle every day. How you handle this minute is how you handle every minute. Leave no doubt.