THE SCENE: Cool, low 40’s and clear
F3 WELCOME & DISCLAIMER It’s been so long I got the order wrong on F3, as a result we all did 5 burpees.
WARM-O-RAMA:
The Aforementioned 5 Burpees
Motivators from 5
Cherry Pickers (5)
Baby Arm Circles Forward (10)
Baby Arm Circles Backward (10)
Overhead Claps (10)
Moroccan Night Club (10)
THA-THANG:
We broke the group of 20 into 5 smaller groups, and spread out to 5 stations that were marked around campus.
Station 1- The Shamrock Road
Perform 1 Burpee at every Shamrock that is painted on the ground (total 34)
Station 2 – Mosey to the circular wall with a statue
At the wall do 5 rounds of 20 dips followed by 20 Merkins
Station 3 – Mosey to the covered walkway at the Church
Perform 20 lunges followed by a 30 second wall squat
Perform 18 lunges followed by a 30 second wall squat
Perform 16 lunges followed by a 30 second wall squat
Perform 14 lunges followed by a 30 second wall squat
Perform 12 lunges followed by a 30 second wall squat
Mosey to Station 4 near Fox Lonas
Station 4 – “Detention Hill”
Perform 20 calf raises at the top of the hill, run to the bottom and do 20 squats, then ran back up the hill.
Repeat x 5
Station 5 – A/O Home of the Shovel Flag
20 BBS followed by 20 Merkins
20 LBC’s followed by 20 Merkins
20 Hello Dollies followed by 20 Merkins
20 Flutter Kicks followed by 20 Merkins
20 Box Cutters followed by 20 Merkins
Run to station 1 and repeat as time allows. Every completed each station 1 time and at least began to repeat their “1st” station.
MARY:
Included in station 5 of the workout. Although Judge led us in seemingly endless pickle pounders until the last PAX returned to the A/O.
COUNT-OFF & NAME-O-RAMA
Add a tag for Half Sheet, 20 in attendance today.
CIRCLE OF TRUST/BOM:
Abscess spoke about growth of F3, Asulym, Juco, and how it spawned into Shamrock through the leadership of Booster & Judge Judy. Mermaid spoke briefly about the origin of Shamrock after the Shovel Flag was passed to him. St. Patrick is a Saint recognized by the Catholic Church. He was a missionary to Ireland, and as legend has it, he used the Shamrock and it’s three leaves to teach the Irish people about the trinity (Father, Son, Holy Spirit). F3 also has three branches (Fitness, Fellowship, & Faith). I like the symbolism of the Shamrock, and it is a reminder to us, as it is found all over the campus.
MOLESKIN:
Cheet Sheet’s Daughter
Mailbox’s coworker Steve and his battle with cancer
Gump & Spotter’s Mom and her battle with cancer
Pool Boy’s parents are both having surgery this week
The world, as we continue to deal with the ripple effects of Covid 19.
ANNOUNCEMENTS:
N/A