THE SCENE: Breezy and cool, nice weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Narrow Squat 25
Toe Roll Lunge 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 8 times
Calf Raises 25 out/straight/in
Lawnmowers 20 per arm
MARY:
3 rounds of 20 ruck up flutters and chest presses.
COUNT-OFF & NAME-O-RAMA
6 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
Tag: Fullhouse
Keep it Simple
THE SCENE: Perfect day for a beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
10 SSH
10 Merkins
10 Inch Worms
Jog 25% then 5 Tempo Squats
Jog 50% halfway then lunge halfway
THA-THANG:
Umbro took some PAX for his Q and Compost’s group did:
Mosey to parking lot “track”.
10 Merkins each cone (5 cones)
Sprint between each cone
Pair up and do 10 Fireman Squats or Buddy Carry Squats at the first and last cone
Carry your buddy around the track (75meters)
Repeat 3 times
Mosey to dugouts:
5 pull-ups
5 toe touches
X2 bear crawl between dugout and pavilon
5 dips at the pavilon
Switch out bear crawls with lunges 1x
Bear crawl to AO. Run to top of Baby Hill
10 Flutter kicks
10 Back extensions
10 fireman/ buddy squats at bottom of Baby Hill and repeat 3x
Bear Crawl halfway up Baby Hill then 10 Burpees.
MARY:
NA
COUNT-OFF & NAME-O-RAMA
23 PAX killed it this morning
CIRCLE OF TRUST/BOM:
Share your wisdom with others. You have real knowledge to pass down to the next generation. Not knowledge about the latest sports stats or other “junk” knowledge – but knowledge on how to love our wives well, or how a child can understand their identity in Christ as a boy or girl. We need to understand how to reach the heart.
MOLESKIN:
Prayers for G6 and Rascal’s friends who are struggling with cancer.
ANNOUNCEMENTS:
None
Fundamentals
The Scene: hot and muggy
F3 Welcome & Disclaimer
The Thang:
Michael Phelps IC x10
Imperial Walker IC x20
Side Straddle Hops IC x20
Circuit. Go for time: 20 Minutes. Each round, add 2-3 reps to each exercise. Start with 10 reps.
- Mosey to Playground:
Box Jumps
Derkins
- Sprint to Pavilion:
Picnic Pull Ups
Dips
III. Sprint to Dugout:
Pull-ups
- Sprint to Flag at Pavilion:
Merkins
LBS
MOSEY SLOWLY BACK TO PLAYGROUND. Rinse and Repeat.
At the end of time, regroup at the flag:
Vups IC x10
Sundials OYO x20
Mosey to Cardiac Hill
-5 merkins @ bottom.
-Sprint to first turn.
-Mosey back to start.
-5 merkins @ bottom.
-Sprint to 2nd turn.
-Mosey back to start.
-5 merkins @ bottom.
-Sprint to top.
-Plank until everyone is finished. Mosey to bottom, picking up PAX, and then mosey to AO.
BOM: CountaRama, Name-a-Rama, etc.
29 PAX, 1 FNG – Two-Ply