THE SCENE: 54
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Side Straddle Hops
- Dynamic stretching (arm circles, leg swings, hip circles)
- High Knees
- Butt Kicks
- Lateral Shuffles
THA-THANG:
Partner up and mosy to the tennis court:
This workout is designed to be performed in a group setting, with individuals rotating between stations. Each station lasts for 1 minute, followed by a 30-second rest before transitioning to the next station. Complete the entire circuit 3 times for a full workout.
- Bobby Hurley: Focusing on proper form and explosive power.
- Bear Crawl Slides: Participants start in a defensive stance with feet shoulder-width apart and perform lateral bear crawls, maintaining a low position and emphasizing quick footwork.
- Carolina Dry Dock High-Fives: Partner up, face each other in Carolina Dry Dock positions, and perform Carolina Dry Docks simultaneously. At the top of the Carolina Dry Dock, high-five your partner with opposite hands. Alternate hands after each Carolina Dry Dock.
- Merkins for time: you know what to do
- Traveling Lunge Walks:
- Plank with Basketball Rolls: Partner up and face each other in plank positions. Roll a basketball back and forth between partners, using one hand at a time to maintain the plank position.
- Sprintervals: Set up cones or markers at increasing distances. Participants sprint to the first cone, touch the ground, sprint back to the starting point, and repeat for each cone.
- Wall Chair with Chest Passes: Partner up, and have one person perform a Wall Chair (Wall Sit) while the other stands a few feet away. The standing partner throws chest passes to the Wall Chair partner, who catches the ball and passes it back.
- Burp ‘n’ Ball: Set up a basketball hoop or use a wall as a target. Participants perform a burpee, then immediately jump up and touch the backboard or the designated target on the wall.
MARY:
- Slow Jogging or Walking
- Static stretching (hamstrings, quadriceps, calves, hip flexors, shoulders)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Here is what ChatGPT4 has to say about Consistency. (not as good as what I said)
“Consistency refers to the quality of being uniform, stable, or constant in something over time. In various contexts, consistency can have different meanings:
- Behavior or habits: Consistency in behavior or habits means maintaining regular patterns, routines, or actions. For example, consistent exercise or consistent work performance demonstrate stability and reliability.
- Thoughts and beliefs: Consistency in thoughts and beliefs refers to having a coherent and logical set of ideas or values that do not frequently change or contradict each other.
- Quality or performance: Consistency in quality or performance means maintaining a specific standard or level of output over time, without significant fluctuations or variations. For instance, a product’s consistent quality ensures that customers receive the same experience every time they use it.
In general, consistency is often considered a desirable trait, as it demonstrates reliability, dependability, and predictability. It can build trust, enhance relationships, and contribute to personal and professional success.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.