THE SCENE: Mid 40’s….cool but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Around the worlds
- Figure 8s
- Halos
- Outhouse Run
THA-THANG:
Wheel O’ Fun. Spinner wheel was on site today numbered 1-16. Each number corresponded to an exercise. Spin the wheel….note the exercise….then do 20 reps of that exercise. About midway through we got tired of the repeats (especially the Turkish Getups) and decided to do 20 reps of any remaining exercises we hadn’t landed on yet.
- American swings
- Goblet squats
- Bent over rows (single arm)
- Turkish getups
- Side lunge
- Merkin with KB pull under
- Clean & Press
- Tricep extension
- Russian swing
- Kettlebell merkin
- Overhead press
- Jump Rope x 50
- Upright row
- Deltoid raise (both arms in front)
- Curls
- Calf raise
- If spinner lands on a line: outhouse run
MARY:
Round Robin:
- Bartman: Reverse Crunch (4 ct) x 25
- Ratchet: Side Crunch x 10 each side
- Tweet-E: Bird Dogs
- Ended with AMRAP crunches for final minute
COUNT-OFF & NAME-O-RAMA
3 PAX: Ratchet, Tweet-E, Bartman
CIRCLE OF TRUST/BOM:
I didn’t have a lot prepared but Tweet-E stepped up and shared about the impermanence of just about everything. Whether you’re experiencing the best times or the worst times, the seasons of life do indeed change and you will only experience your current situation for a fleeting moment. Therefore if you’re struggling with a tough time, show some grit for this season will pass. Likewise if you’re experiencing a time of blessing right now, enjoy it to the fullest because it will not last forever.
MOLESKIN:
ANNOUNCEMENTS: