The Scene
Beautiful
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
Motivators (Dumpster Dive picked to start from 5)
Cherry Pickers
Runners Lunge w/ reach
Tempo Squats
Merkins
Challenged everyone to go for at least one more rep above what they think they could do during this workout. We are capable of more than we think.
Tha-Thang
Mosey to the CMU Pile and grab one that we will work with throughout the beatdown
We set up around the parking lot for 3 rounds of each exercise with a run around the median in between. Exercises as follows:
3×20 walking lunges (After 20 walking lunges, leave cmu, run around the median back to where you left off.)
3×10 thrusters (Between each thruster take 2 steps) median run between each round
3×10 Big Boy Situps (Knuckles to ground behind your head, heel tap at the top) median run between each round
Some 10 counts were sprinkled in by various HIM’s
New dock work up next
While group 1 went through a plank variation the second group laid down on the ground next to the dock then got up and immediately got onto the dock. 3 rounds then tap a HIM doing a plank to let them know it is their turn. The below planks were completed in the three rounds:
Standard Plank
Crab Plank
Freestyle plank
Grabbed our CMU’s and headed back toward the CMU pile
We circled up and complete 4 rounds of the following:
40 Rocky Balboas
10 CMU swings
We then moseyed back to the AO.
Mary
We had enough time for 1 minute of flutter kicks
COUNT-OFF & NAME-O-RAMA
14 HIM’s
COT/BOM
“A society grows great when old men plant trees whose shade they know they shall never sit in.”-Greek Proverb
I changed the quote a little since none of us are old. “A society grows great when wise men plant trees whose shade they know they shall never sit in.”-Greek Proverb
Challenged everyone to break out of any self-centered loops we find ourselves in a begin to lay the groundwork for the next in line, even if we won’t reap the benefits of our labor.
MOLESKIN:
ANNOUNCEMENTS: