THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
Motivators starting with seven, 10 Cherry Pickers, 10 Rockettes, 10 Windmills, 5 Baby Arm Circles Forward and Backward, 5 Wide Arm Circles Forward and Backward.
Mosey to the South Ball Fields Parking Lot. We will be running from one end of the parking lot to the other. There will be four cones set up along the run. At each cone, stop to do ten of the first exercise listed. Keep going in order from each end of the parking lot. Here are the exercises:
Running south to north:
- Squat Jumps
- Big Boy Sit-ups
- Hello Dollies (4 ct.)
Running north to south:
- Flutter Kicks (4 ct)
- Plank Jacks
- Carolina Dry Docks
- Shoulder Taps (each shoulder)
Once done with all exercises, jog around the parking lot.
Next, starting from Cone 1 we will do a five parking lane bear crawl to 5 lane lunge all the way to Cone 4.
Next, we will mosey to soccer field. We will do suicides on field going to first, second, and third cone and back. Each time coming back men will do 20 Baby Crunches. We will do a different type of run on each suicide. They will be as follows:
- Bernie Sanders.
- Grapevine Left
- Grapevine Right
- High knees
Mosey to perimeter trail at the end of the parking lot. We will head east and north on the trail doing Nickel Dime Quarters. Here are the exercises for each stop.
- Bobby Hurleys
- Diamond Merkins
- Bicycle Kicks
- Iron Mikes (each leg = 1)
- Dive Bombers
- Box Cutters
- Imperial Walkers
We will turn west at the Serpentine Sidewalk and continue to the Island Parking Lot. At the parking lot we will have the Relay Race Around the Island. Men divide up into teams with each team stationing men at an island. The race starts with the first man running to second man, second to third, etc. until last man meets first man again (no touching, keep social distance). The first man starts again. The race isn’t over until the last man gets back to where he started.
Mosey to base of Mini Cardiac. Do 20 Buzz Saws. Next we will Bernie Sanders up Mini Cardiac to Park Sign, then sprint the rest of the way to the AO.
Boat Canoe and ATMS
COUNT-OFF & NAME-O-RAMA
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CIRCLE OF TRUST/BOM:
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