THE SCENE:
60 degrees and clear. A perfect morning for a workout
F3 WELCOME & DISCLAIMER
Welcomed everyone. No FNG’s everyone knew what to expect.
WARM-O-RAMA:
Butt-Kickers to middle of parking lot, Bernie Sanders back to tennis court.
Side shuffle to middle of parking lot then side shuffle back.
Quick simple and to the point
THA-THANG:
First section
Mosey to the roller hockey court.
The workout is a round of 11’s.
Start with 1 Burpee then run across court and do 10 merkins.
Run back across the court and do 2 Burpees then back across and do 9 merkins.
Repeat this until you get to 10 burpees and 1 merkin.
Second section
Mosey to the track.
Do 3 Laps around the track
Lap 1 stop at each cone and do 10 reps of each exercise
Lap 2 stop at each cone and do 20 reps of each exercise
Lap 3 Jog around to complete the 1 mile of running
There were 4 cones spread out along the track.
1st cone was Merkins
2nd cone was Big Boy Sit-ups
3rd cone was Plank Jacks (4 count)
4th cone was Iron Mikes
Third Section of the workout
Mosey back to the hockey court.
The workout is a round of 11’s.
Start with 1 Air Squat then run across court and do 10 lunges (1 per leg counts as one rep)
Run back across court and do 2 Air Squats then run across court and do 9 lunges (1 per leg counts as one rep)
Repeat this until you get to 10 Air Squats and 1 lunge
Last section of the workout
Mosey back to the AO
Cash out ring of fire
Everyone holds a plank. Each person starts with 1 Merkin then the Pax to their right does one Merkin.
Each time around the circle the number of Merkins increases by 1. We went 6 rounds.
MARY:
Nothing I can think of at the moment.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Everyone has life happen and it is not always easy or what we expected. Don’t feel ashamed to rely on your brothers to help out. Life is much more enjoyable when you do it with other people. We were not created to go at it alone.
MOLESKIN:
Thanks for coming out Cyclops, from The Fort
ANNOUNCEMENTS:
Convergence on August 10th. Great way to fellowship all the other AO’s.