THE SCENE: Overcast. 70 degrees. Low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
SSH x15 IC
Hillbilly x10 IC
Tempo Merkin x10 IC
Tempo Squat x10 IC
8-ct Bodybuilders x5 IC
THA-THANG:
After warmup, formed two lines on Petey & Amazon. PAX mosey to Amphitheater and circled up.
Deck o’ Cards
Hearts = 4 ct Flutter Kicks IC
Diamonds = Inverted Rows IC
Clubs = Merkins IC
Spades = 8 ct Bodybuilders IC
Ace = 20 reps
Face cards = 15 reps
Less than face = Value of Card
Joker pulled:
All PAX run to top of amphitheater steps for the shoulder shredder:
4ct Overhead Claps x25 IC…arms stay out
Pick cherries, drop em in the bucket
4 total sets to get to 100 reps
Bear crawl down amphitheater steps after.
Continued with Deck of Cards. Couldn’t finish so the last set of exercises I pulled 4 aces to hit 20 of each exercise before endex.
COUNT-OFF & NAME-O-RAMA
24 PAX, no FNGs
CIRCLE OF TRUST/BOM:
Discussed the importance of focusing on one thing and doing it well rather than multi-tasking as it pulls attention away and it’s difficult to get momentum generated. “Never half-ass two things. Whole-ass one thing.” Ron Swanson
ANNOUNCEMENTS:
Big Ball to start Monday workouts