THE SCENE: Clear morning, low humidity, temp in the mid 60’s
F3 WELCOME & DISCLAIMER
I’m not a professional
Modify your workout for your injuries
Keep social distancing in mind during the COVID pandemic
It’s my first Q so bear with me.
WARM-O-RAMA:
20-Side-straddle-hops IC
15-Baby Arm Circles forward IC
15-Baby Arm Circles Backwards IC
5 Cherry Pickers IC
20 Merkins IC
THA-THANG:
Mosey over to the CMU pile near the buses. Each person grabbed 1 CMU and proceeded to the adjacent parking lot. 4 stations were set up and a speaker was in place to begin a time using the Tabata Timer App. 3 exercises at each station. the first exercise was done for :45 seconds with a :10 second rest x 3 sets then moved to the next station and repeated :45 seconds of work :10 second rest for 3 sets for all stations. CMU is carried to each station and.
- Station 1
- Decline Merkins
- Vertical Press (From Iron PAX video)
- Overhead Press
- Station 2
- Goblet Squats
- Rocky Balboas
- Lunges
- Station 3
- Curls
- Alpos (From Iron PAX video)
- Dips
- Station 4
- Big Boys
- Plank
- Freddie Mercury
MARY:American Hammers 4 Count x 15 back at the AO
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM: Treat others with respect and lead by example. I would not be where I am today without a positive role model in my life. By being good examples and role models we can help end racism, sexism, and hate.
MOLESKIN:
Being raised in home with 2 working parents in a small town in southern West Virginia my parents didn’t have resources like a daycare, YMCA, Boys and Girls Club or anything like that. My parents relied on a a baby sitter, a black lady named Lucille. This lady was a woman of God and very religious and treated me as one of her own children and I often referred to her as my other mother. She was a leader in her church and when I met her family everyone knew who I was because she kept up with my achievements in the paper and would continue to guide me long after being my babysitter. When Lucille passed away I was unable to attend the funeral but discovered through her obituary that she had made me one of her God Children. My parents weren’t even aware of this fact, but we took it as an honor and privilege. For this reason I never thought someone was different because of their color, heritage, or religious belief. This role model never told me to not hate she showed my how to be good to people and how to treat people with respect. When my daughter was born I was so happy and honored to that my wife agreed and allowed my daughter to be named Lucille, because my wife could see how much love I had for this great lady. Sorry if this is too long again my first time doing this, but thanks again for giving me the opportunity to lead today and thanks for all the guys to push me to lead this workout today