✔ THE SCENE:
✔ F3 WELCOME & DISCLAIMER + covid space notice
✔ WARM-O-RAMA:
- SSH
- Mtn Climbers
- Tennessee Rockin Chairs
- Twisting Windmills
- Cherry Pickers
- Then mosey to the Shamrock shuffle markers
On the Shamrock shuffle path ( Shamrocks painted on the road every 20 feet)
Repeat this cycle until the end of the shamrock road.
- Burpee at Shamrock
- mosey to next Shamrock
- Lunge to next Shamrock
- Burpee at Shamrock
At base of hill facing the track – in cadence – Bear crawl to top and do 10 Flutter kicks against the fence.
Move to left 20 feet and repeat (Bear Crawl + 10 flutters at top)
The Thang: The Bear Core
Grab CMU and bring it to the Soccer field center line. Spread out facing the sideline.
Do an AMRAP (As many rounds as possible) in next 30 Minutes.
- 10 Burpee CMU Thrusters
- Bear Crawl to sideline
- 10 Big Boy Situps
- Bear Crawl to top of sideline hill
- 10 Flutter Kicks (4 count)
- Mosey to other sideline
- 10 Leg Lifts (toes to fence) – while grabbing fence
- Mosey back to your CMU
I believe we completed around 5-7 rounds.
MARY:
Merkins for about a Minute.
CIRCLE OF TRUST/BOM:
Couldn’t think of anything but getting on our knees and jointly praying for the tension and issues of today in our country. Systemic racism is huge and needs to be eliminated.. Period.. pray of opportunities to speak gently today and to give grace, peace, and love at all times.
ANNOUNCEMENTS:
- Sign up for Shamrock Q’s here: Shamrock Calendar list
- Congratulations Betty on VQ at Juco — now come back and do it at Shamrock
- Open Watter Swimming is happening every saturday with a little beatdown F3 style : Chat about it here
- Hardship Hill
- General Announcements
- Slack Announcements
- F3 Logo Contest
- Dog Pound – Off the Chain Challenge
- Death By Bear Crawl – Monthly Challenge