THE SCENE: 70ish and a little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 20 IC
- Arm circles x10ea IC
- Cherry Pickers x8 IC
THA-THANG:
Run over to the track, do 12-to-1 with two exercises. Each exercise is done at the top of the turns of the track.
Exercises were Burpees and the new Bobby Twirley. Just like a Bobby Hurley except instead of touching both hands to the ground in front of you, you do one in front and one behind. Alternate which is in front and which is in back each time. Forces you to use your legs to squat down rather than the back bend nonsense!
12 Burpees in one turn, 12 Bobby twirleys at the next turn. Then 11 on each, 10 on each, etc..
MARY:
- Merkins x20 OYO
- BBS x20 OYO
- Flutter kicks x20 IC
Repeat two times
COUNT-OFF & NAME-O-RAMA
Just 3 this morning to get it done
CIRCLE OF TRUST/BOM:
Had to make this last minute. I just got back from a vacation of eating/drinking garbage for 5 days. I couldn’t wait to get back out and start sweating and wearing myself out again. Thankful for the PAX of F3 for creating such an awesome workout environment that makes me want to get out and exercise and push myself. I would have never done that 5 years ago.
MOLESKIN:
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ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.