THE SCENE: 60 and clear
F3 WELCOME & DISCLAIMER: You bet.
WARM-O-RAMA:
SSH
Overhead claps
Michael Phelps
Tempo Merkins
Mountain climbers
THA THANG:
Soccer drill run to the baseball lot.
Bear crawl to line 1, 30 merkins, mosey to the end of the lot and plank. Sprint!
Bear crawl to line 2, 20 merkins, mosey to the end of the lot and plank. Sprint!
Bear crawl to line 3, 10 merkins.
Hot potato run to the playground
Flutter kicks – 2 at a time do max pull-ups. 2 Rounds.
Mosey to the Big Steps: run down. 5 burpees. Broad jump up. 10 BBS. Repeat x 3
Mosey to the track
Dirty MacDeuce
1. 12 Flutter kicks (4 count)
2. 12 Mountain climbers (4 count)
3. 12 Hello dollys
Run a lap.
Repeat x 4
Railroad run back.
MARY:
One quick round of Guantanamo
COUNT-OFF & NAME-O-RAMA
5 including FNG Wingman!
CIRCLE OF TRUST/BOM:
I’m thrilled that F3 is coming to Kingston. We talked about the value of F3 – “it’s more than a workout”. Fitness (exercise, nutrition, rest, resisting vices), Fellowship (friendships, mentoring, shield locks), faith, leadership. The men of Kingston need something like F3 – and (as far as I’ve found) there is nothing else like F3. Aye!
MOLESKIN:
Welcome Wingman! Good to see Olive Oil and Creeper again! Nice coffeeteria time afterward.
ANNOUNCEMENTS:
May 6th – CSAUP in Oak Ridge
May ? – Launch Rampart!
July 2nd – Convergence at JUCO