THE SCENE: no rain, cool morning high 40s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
•Side straddle hops (IC) 4ct
•Squats (IC) 4ct
•Hand release merkins
•Cherry pickers
•Wind mills
THA-THANG:
Form a line and mosey to the track field.
At the start line, will do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
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7 Burpees
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7 Merkins
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7 2 count flutter kicks,
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7 SSH,
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start a new set every 1:30
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add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then mosey to stairs.
11’s with dry docks and bobby Hurley
At the track, sprint 50 yards, bear crawl 30 steps, then mosey to starting point for a rinse and repeat for each exercise.
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50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
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30 Merkins then rinse/repeat.
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50 LBC’s, rinse/repeat.
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50 squats
MARY:
Only had limited time for Mary, we did heals to heaven, flutter kicks and leg lifts
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
For the word, commented on recent experiences where well intentioned services projects can fall apart due to ego. Folks being more worried about how they are perceived and who gets credit over the success the of the project. We challenged each other to evaluate our own egos, and how that lens influences our actions
MOLESKIN:
noen
ANNOUNCEMENTS:
Discussed the transition to SLAC