THE SCENE: 65 and spotty rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- This/that stretch + leg stretches
- SSH x 20 IC
- Merkins x 10 IC
- Burpees x 5 OYO
THA-THANG:
- Island Hopping
- Mosey around the building stopping at each covered area to dodge the rain
- 5 merkins, 5 squats, 5 dips, 5 burpees at the first island, increase reps by 5 at each stop.
- Finished 3 rounds then the rain let up so we ventured out for some variety
- Mosey to handrail…..circuit training
- 3 rounds of the following
- Easy ups under handrail x 10
- Beary Sanders up the stairs
- Box jumps on picnic table x 10
- 3 rounds of the following
- Mosey to parking lot…..more island hopping
- 3 rounds of the following
- Island #1: Squats x 10
- run up stairs & across parking lot
- Island #2: Iron Mike x 10
- run to the top of the hill
- Island #3: Squat Jumps x 10
- 3 rounds of the following
- Mosey back to AO.
- Stop at every parking lot island & alternate 10 merkins / 10 squats
MARY:
- Flutter kicks x 20 IC
- Box cutters x 20 IC
- LBC AMRAP for final minute
COUNT-OFF & NAME-O-RAMA
3 PAX: Booster, Treehugger, Bartman
CIRCLE OF TRUST/BOM:
I’ve been listening to the audio Bible lately. I encouraged the PAX to give it a try. Normally when I read I only get through 1-2 chapters at a time, but with the audio version I can easily listen to entire books in one setting. It’s helpful to gain the perspective of hearing it all at one time so that everything is in context.
MOLESKIN:
ANNOUNCEMENTS: