THE SCENE: 72o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x25 IC
- Sprinkler x10 IC
- Little Baby Arm Circles x10 IC Forward & Backwards
- Tempo Merkins x10 IC
THA-THANG:
Mosey to the splashpad for a little W.A.S.H. With only 3 PAX, modify from normal partner. 2 PAX do exercises while one runs the walking trail around the pad. All PAX do all reps.
- W – Wide Hand Release Merkins x50
- A – American Hammers x100
- S – Squats X150
- H – Hip Thrusters X200
Rinse – Cliff Hanger Merkins – P1 does elevated merkin, P2 holds P1s ankles, P3 runs, flap jack until all have completed merkins
Repeat W.A.S.H. with 1/2 the reps
Mosey to AO for Circle of Pain – Ab focus
5 BBS, 4 LBC, 3 100s, 2 Side Crunches, 1 WWI sit-up
MARY:
- James Bonds – 10 count straight, right, left, straight
- Flutter Kicks x10 IC
- Hello Dolly x10 IC
- Dealers Choice – Mr. Wedgie
- Circle of Pain – Merkins – start with 10
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What does the 4th of July truly signify? To most it is parades, cook outs, and fireworks (to freak out my dog and my youngest daughter). But if you take a minute to consider what the men who signed the Declaration of Independence did, you will see a small group of men stepping up to fight against an injustice to the people. They were fighting against unfair taxation and laws pushed upon them. It did not start as a massive movement, but as a few men that started a discussion about what could be done. Nothing in our lives ever starts out as a huge movement/action, it is all incremental. We have a discussion here, do something there, recruit a friend or neighbor next, etc. We need to focus on what matters and make slow, calculated, deliberate steps towards it and we will get there sooner than we think. Enjoy your time with your families on the 4th, but make sure you are focused on what truly matters.
MOLESKIN:
ANNOUNCEMENTS:
Don’t forget to log your distance for your workouts, runs, walks, bike rides, etc. at http://bit.ly/f3knox.