THE SCENE: 64 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Windmills 10x in cadence
- Tempo squat 10x in cadence
- Side straddle hops 25x in cadence
- Tempo merkin 10x in cadence
THA-THANG:
PAX move as a group to 11th Street parking garage, stopping for Al Gore at crosswalk. Once in the garage, PAX partner up for Tammy Wynette.
One PAX performs 10 merkins, while the partner stands by his man and does 10 squats. Then partners swap and perform the opposite exercise. PAX then run to the next level and repeat until they reach the top of the garage and 100 of each exercise.
Recover and 10 count. Descend parking garage using same partner and same concept, this time stopping on only one end of the garage for exercises not both. 10 count of Big boys and 10 count Smurf jacks.
Recover and 10 count, mosey back to worlds fair park. PAX start on southern end of lawn facing four cones in a line. PAX go to each cone performing increasing number of exercises, mosey back and start next set.
Set 1 – lunge to cones, perform burpees 3/6/9/12 reps
Set 2 – bear crawl to cones, perform superman swims 5/10/15/20 reps
Set 3 – crab walk between cones, perform merkins 5/10/15/20
Recover to fountains
MARY:
4 count flutter kicks, 20x in cadence
COUNT-OFF & NAME-O-RAMA
26 PAX including 5 FNGs. Hang Tight, Neutron, Noah, Jenner, Target, Madoff, Blazer, G6, Singlet, Gogurt, Steam, Pfeiffer, Jalen, Putt-Putt, Bessie, Snookie, Preacher, Quarantine, Commando, Savannah, Manwich, Red Writer, Careless, Sheldon, Anchorman, Abort
CIRCLE OF TRUST/BOM:
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.”