THE SCENE: Bit nippy but glorious morning before the storms come.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 Side Straddle Hops (again)
Little Baby Arm Circle (forward and backward)
Single Mosey Lap
THA-THANG:
Totem Pole Style Workout.
- 5 Merkins, run a lap
- 5 Merkins, 10 Dips, run a lap
- 5 Merkins, 10 Dips, 15 Squats, run a lap
- 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
- 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
- 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
- 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
- 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, 40 Ankle Taps, run a lap
- 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, 35 Dry Docks, run a lap
- 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, 30 Step Ups, run a lap
- 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, 25 Lunges, run a lap
- 5 Merkins, 10 Dips, 15 Squats, 20 Big Boys, run a lap
- 5 Merkins, 10 Dips, 15 Squats, run a lap
- 5 Merkins, 10 Dips, run a lap
- 5 Merkins, run a lap
MARY:
Flutter kicks and LBCs to wrap it up
CIRCLE OF TRUST/BOM:
Love my time here in Alcoa F3. It has been over 3 years of hot, snowy, frigid, downpours and few perfect temp days of hard workouts but I loved every minute of it. Going to miss the amazing history lessons from Hammy, trying to keep up with Snorkel, Veep’s odd funnel stories, beer rucks, heart felt messages from Drifter, carrying bowling balls, turkeys, and swords around like it’s normal, dressing up as Mario with Snorkel as Luigi, Waxjob Hill, The Educator, Mt. Crumpet, Hellbender Bend, and I am going to miss all the encouraging words by each and every member that passed my way. See you all in the gloom some day soon.
ANNOUNCEMENTS:
Welcome FNGs Boots and Opie.