THE SCENE: 73°F, Gloomy and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)
- SSH x36 IC 4-count
- Merkins x12 OYO
- Imperial Walker x36 IC 4-count
- Merkins x12 OYO
- Imperial Squawkers x36 IC 4-count
- Merkins x12 OYO
THA-THANG:
Mosey to the ORHS Front Circle
Super Kraken (its a big loop):
Complete exercises at each cone and keep running around the ORHS Front Circle. Rinse and repeat until time is up.
- Cone 1 – Jump Squats x36
- Cone 2 – Shoulder Taps (4ct) x36
- Cone 3 – Mountain Climber 4ct x36
- Cone 4 – Squats x36
- Cone 5 – Smurf Jacks x36
- Cone 6 – Merkins x36
- Cone 7 – Dry Docks x36
- Cone 8 – Lunges x36 (18 each leg)
Mosey back to SP
MARY:
- Flutter Kicks x36 IC
- Stretching Flow: touch the sky–> touch your toes–> touch the sky–> touch your toes–> leg stretch–> leg stretch
COUNT-OFF & NAME-O-RAMA
Rocket, Chaco, Erector, Frenchie, Snaggletooth, Kickflip, Trolley, Archie (QIC)
CIRCLE OF TRUST/BOM:
As a parent it is important to:
“Trust in the Lord with all your heart, and do not lean on your own understanding.”
Proverbs 3:5 ESV
https://www.bible.com/59/pro.3.5.esv
God is in control of how your kids turn out. Be faithful and do what you think He is telling you to do. Trust in God for the outcome.
MOLESKIN
Recommendations from Frenchie for next year:
- Give the PAX the option to skip 1 cone at their own choosing, but they still have to run the associated lap. It’s like a birthday present to the PAX 🙂
- Make any 10 count rest a 36, or next year a 37 count