THE SCENE: Cool and Breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x Little Baby Arm Circles (E.W.)
10x Cherry Pickers
THA-THANG:
Mosey To Pavillion:
Partner Up:
-
-
-
- (3 Sets)
Pax #1 Does 10x Dips on Table Bench w/ feet on Pax #2 Back in Plank
Pax #2 Holds Plank while Pax #1 Completes
Mosey To Swings:
- (3 Sets)
Pax #1 does 10x Body Rows @ Swings
Pax #2 does Merkins @ Bottom of Hill while Pax #1 does Reps
- (3 Sets)
-
-
Mosey Back to Oval Office:
Stop 1.) 10x Tempo Squats
- @ Oval Office:
400m Run Broken into 2 halves by cones
Using Same Partners:
Pax #1 does 10x Merkins, 10x Big Boys- When complete Pax #1 runs to catch Pax #2
Pax #2 does bear crawl as far as he can in time-
When Pax #1 catches up to Pax #2, Pax #2 Starts Merkins/Big Boy Reps while Pax #1 begins bear crawl.
Second half of 400m track, bear crawl switch to lunges.
MARY:
10x Overhead Clap (4 ct)
10x Seal Clap (4 ct)
10x Flutter Kicks (4 ct)
10x Ankle Touches (4 ct)
Little of this little of that shoulder/quad stretching
COUNT-OFF & NAME-O-RAMA
@Smuggler @Nail @Hot Squat @Nair @Shrimp Net
CIRCLE OF TRUST/BOM:
“Talent towards career, Genius towards life”
Put 100% effort into your job every day, but know when the work day is over and to focus on our true meaning. Leave your work at the door, and commit 100% to your family