THE SCENE: Sunny, not too warm but humid after rain earlier in the day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 side straddle hops in cadence
10 windmills
10 baby arm circles each way
Little of this and that
10 rockettes
5 burpees
THA-THANG:
Mosey to Grinch’s Hill
7/1’s
7 merkins up top
1 jump squats at bottom
Until get to 1 at top and 7 at bottom
Mosey to parking lot for Doras (battle buddy up)
100 bird dogs (5 each leg, demonstrate touch opposite leg and knee from on ground – switch side every 10)
100 squats
60 hand release merkins
Mosey to the Coliseum – Takeoff on baseball
Have to go 1st, do exercise come back home, go to 2nd…etc.
1st base – 20 flutter kicks
2nd base – 20 major merkins? (almost like diver bombers, but back over knees then out over hands)
3rd base – 20 Bobby Hurleys
Circle all the way around to home and do 5 burpees and then LBCs until the 6 comes in.
Mosey to top of Pickett’s Charge/Coliseum
Reverse Pickett’s Charge suicide
Run down to 1st tier – 10 imperial walkers – each leg is 1
Run down to 2nd tier – 5 prisoner getups
MARY:
Came back to AO right on time
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:
Spoke on not rushing and taking time and slowing down to do things right and stress out less. Shared the following quote:
“Sometimes I think there are only two instructions we need to follow to develop and deepen our spiritual life: slow down and let go.” – Oriah Mountain Dreamer
MOLESKIN:
Prayers for Thunderstrucks Mom. She has chosen to stop with blood transfusions. Prayers for him and his whole family as they face the possible loss.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.