THE SCENE: 66 but the rain held off so always a good day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Oval Office, took a little detor to the right of the Oval Office along side Montvale Station, Bernie up the sidewalk to the track.
Hamstring scoops and walking quad stretch to get the legs ready.
THA-THANG:
- Totem poll – kind of
- Ppax starts at the first cone, 6 cones around the track, each has a different exercises and increasing reps
- 10- Smurpee- half burpee ( Thruster to stand, no merkin or jump)
- 20 V Ups
- 30- Apollo Ono’s- 2ct
- 40- T Merkins- 1ct
- 50- Hello Dolly’s
- 60- Split Squat Jumps
After you finish with the first cone ( 10) run around track back to first cone. Then complete exercises at first cone, lunge to the second cone, complete exercises and run around track back to first cone. Continue around the track lunging in-between each cone, always running back to the first cone after you finish reps at the last cone for that round. .
Q decided to pull an switch with 5 min left and changed the lunges to Bernie’s in-between cones.
If you make it all the way around and finish the 6th cone, reverse the totem poll. Start at 60 complete reps, than Bernie around the track back to 60. complete reps and rev lung to 5th cone, complete same as above but using Bernie and rev lunge
MARY:
Plank hold for time, dropped down into yoga hold for a 20 seconds.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“It’s not whether you got knocked down; it’s whether you get back up.”
F3 is about growling male leadership. Successful leaders live by the quote above. The road to success is often paved in failure. How will you respond to failure in life? will you quit or rise up and keep pushing?
MOLESKIN:
Super proud to see the pax growing. We have a great chance to be one of the best AO’s around.
ANNOUNCEMENTS:
Kickball, if your interested please let Tank know.