THE SCENE: 40 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse
3 rounds of Tababta
- Jumping lunges
- Lizard hops
- Squat tuck jumps
- Handstand kicks
THA-THANG:
Agility ladders on the tennis courts, 5 rounds of each exercise
- 1 foot per square
- 1 hand per square
- 2 feet per square
- 2 hands per square
- Icky shuffle
- Hand icky shuffl
- Lateral 1 foot per square
- Lateral 1 hand per square
- Lateral 2 foot hops
- Lateral 2 hands per square
- Lateral Merkins each square
- 2 hops forward 1 hop back
- Merkins inside outside
MARY:
We were gonna repeat the Warm-o-rama but had to settle for one round of John Travoltas
COUNT-OFF & NAME-O-RAMA
16 total. Welcome FNG Wagon Wheel
CIRCLE OF TRUST/BOM:
Intensity – the quality of being intense. Synonyms for intensity – strength, power, potency, force.
We can talk all day long about what level on intensity we bring to an F3 workout and how someone should step it up or step it down. However, what level of intensity are we taking when it comes to:
- Work?
- Family?
- Friends?
- Kids?
- Faith?
We need to increase our level of intensity in all these and stop being selfish. We need to put God first, everyone else second, and ourselves third.
MOLESKIN:
We tried something new that I have never done at an F3 workout. Internally you worry that it won’t be good enough, or that it won’t work out like you have planned. But in the end the PAX had fun, got a little sweaty, and did some really good work. That is all that matters. #ISI
PS there were a lot of other drills for the agility ladders but we ran out of time.
ANNOUNCEMENTS:
Hardship Hill OCR May 19