THE SCENE: 50’s and a tad misty
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:
Cherry Pickers, Windmills, Tempo Merkins, Tempo Squats, SSH
THA-THANG:
Mosey to Light Poles. Rotate between Merkins and Squats at each pole, as the group makes it’s way around to the east-side soccer field, increasing reps at each stop. (Ex. Pole 1 – 1 Merkin, Pole 2 – 2 Squats, Pole 3 – 3 Merkins, etc.). We finished at Pole 16.
Mosey to Soccer Field. Perform the Seabiscuit: 10 Burpees, 20 Merkins, 30 Squats, Run a Lap. Repeat, Run 2 Laps. Repeat, Run 3 Laps. Repeat, Run 4 Laps. Repeat, Run 3 Laps. Repeat, Run 2 Laps, Repeat, Run 1 Lap. Fastest completed the round with 4 Laps.
Mosey to bridge for some Indian Run-Style Wall-sits. PAX sit along the wall of the bridge. Last in line bear crawls or lunges to front while the others remain in a wall sit. Rotate as the group makes its way across the bridge.
MARY:
1 Minute of Flutter Kicks
COUNT-OFF & NAME-O-RAMA
4 Strong, including a visitor from F3 Raleigh – On Guard
CIRCLE OF TRUST/BOM:
Live well. Aim to use your life to make the biggest impact on others and the world around you that you possibly can.
MOLESKIN:
Mayberry pulled a Starsky and showed up to Coffeeteria.
ANNOUNCEMENTS:
Donations