THE SCENE: Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Side Straddle Hops@30
- Arms Circles B/F@15
- Cherry Pickers@15
- Indian Run to Troll Bridge
THA-THANG:
Three rounds on the grinder in groups of two….
Everyone started at a station (1-9) in groups of two and did the exercise for the round. One person at station 1 ran to the troll bridge for some battle ropes with the hydra. The second team member ran to meet his teammate once the battle started. The returning teams started back on round two exercises at station 9, and continued until the third round moving down each time while a new team went to battle the hydra.
| # | R1 | R2 | R3 |
| 0 | Double Waves @40 | Rope Throws@40 | Lateral Waves@40 |
| 1 | CMU Rows | CMU Curls | CMU Rows |
| 2 | Overhead Press | CMU Decline | Overhead Press |
| 3 | Squats | Tuck Jumps | Squats |
| 4 | Burpees | Mountain Climber | Burpees |
| 5 | Big Boys | LBC’s | Big Boys |
| 6 | Kettle Bell Swing | Kettle Bell Press | Kettle Bell Swing |
| 7 | Side Straddle Hop | Hill Billy’s | Side Straddle Hop |
| 8 | Flutter Kick | Hello Dolly | Flutter Kick |
| 9 | X-Cross Situp | American Hammer | X-Cross Situp |
MARY:
CMU pass around the circle on the 6 and finishing with some leg throw downs…
COUNT-OFF & NAME-O-RAMA
15 Men Battled the Hydra: Butterfingers, Deep Dish, Drifter, Fins, Flash, Iceman, Moses, Mr. Rogers, Pinnocchio, Pup, Snorkel, Squeaker, Squiggly, Waxjob, and Woodshack.
CIRCLE OF TRUST/BOM:
The hydra is a metaphor for our own self doubt, fear, and anger. Negative emotions can only create more harm in our life. Remember emotions are not something that happen to us. We choose how to react to our emotions and we can only become better by cauterizing negative thinking and defeating the hydra.
MOLESKIN:
HYDRA LERNAIA (Lernaean Hydra) was a gigantic, nine-headed water-serpent, which haunted the swamps of Lerna. Herakles (Heracles) was sent to destroy her as one of his twelve labours, but for each of her heads that he decapitated, two more sprang forth. So with the help of Iolaos (Iolaus), he applied burning brands to the severed stumps, cauterizing the wounds and preventing the regeneration.