THE SCENE: beautiful june day. high 60s
F3 WELCOME & DISCLAIMER
Welcome & Disclaimer (Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance)
Note: Due to Corona virus, lets stay 6 feet apart, will not do any partner exercises or shared CMUs.
WARM-O-RAMA:
•Side straddle hops (IC) 4ct
Plank with stretching and hand release merkins.
•Cherry pickers
THA-THANG:
2 lines or one depending on number run to the track field.
Stop at dip station. Partner up with one doing 10 dips and the other doing merkins until dips are done. Repeat 3 times for a total of 30 dips.
Mosey to track start line and do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
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7 Burpees
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7 Merkins
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7 2 count flutter kicks,
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7 SSH,
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start a new set every 1:20
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add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then start the modified Charles Bronsen. At the track, sprint 50 yards, bear crawl 30 steps, then mosey to starting point for a rinse and repeat for each exercise.
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50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
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30 dry docks then rinse/repeat.
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50 LBC’s, rinse/repeat.
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50 squats
MARY:
no time for mary this time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
For the word, we challenged the group to think about celebration. One member just found job and the other is getting good news about his sick mother. The challenge during these trying times is to think about the good we receive and often ignore. Instead if ignoring, take the time to celebrate it.
MOLESKIN:
none
ANNOUNCEMENTS:
none