THE SCENE:
| Clear | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 49 ℉ | 67% | 47 ℉ | 5.3 mi/h | SW |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
20 – SSH
10 – Tie Fighters 10 forward 10 backward.
3 – Cherry Pickers
THA-THANG:
Mosey to CMU pile and have everyone grab two. Using parking lot, place a CMU on each side of the parking lot. Starting at one CMU#1, do an exercise, mosey to CMU#2 do exercise, mosey back to CMU#1 do exercise, mosey to CMU#2 do exercise, and then mosey back to start CMU#1. While waiting for six, do second exercise. Finally, when six has finished doing first exercise four times, do third exercise in cadence. So, first exercise 4 times with CMUs, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 25 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters. Due to time, PAX was given a choice. And Recover was called cutting this short.
Circle up PAX, grab two workout dice. Die one has 6 different merkin variations. Die two has rep counts. Roll the dice and perform the rep count of the merkin type. Mosey a bit towards AO. Circle up and roll dice again. Mosey to AO, roll again. And for fun, roll again.
MARY:
10 – 4 count Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
14 men.
CIRCLE OF TRUST/BOM:
“The impediment to action advances action. What stands in the way becomes the way.”
―
MOLESKIN:
For the sick and elderly. For our brothers battling illness and their wives. For those starting Ramadan and all striving to better themselves.
ANNOUNCEMENTS: