THE SCENE: Balmy and comfortable!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 baby arm circles, reverse it
20 SSH
10 Tempo Squats
10 tempo Merkins
5 Annie’s (baby arm circle from plank position, 5 each way – each arm)
THA-THANG:
Mosey over to the amphitheater
Each exercise is done with a lap around the amphitheater with an 8 count manmaker at 1/2 way through the lap.
- 50 Box Cutters
- 40 Tricep Dips
- 30 Box Jumps
- 20 Merkins
- 10 Big Boy Situps
REVERSE IT! (keep the laps)
- 50 Big Boy Situps
- 40 Merkins
- 30 Box Jumps
- 20 Tricep Dips
- 10 Box cutters
Gather on the stage: Circle of 5 Merkins. Hold plank position while each HIM does, in order, one merkin. Stay in a plank position while each HIM does 2 Merkins…Continue until all 5.
Mosey to the bridge, Lt. Dan’s halfway across – sprint to the end. Mosey back to the AO
MARY:
Bring Sally Up with CMUs. Circle up and pass CMU around while holding squat for “Flower” by Moby
COUNT-OFF & NAME-O-RAMA
4 HIMs (G6, Swanson, 2-by-2, Si Pad)
CIRCLE OF TRUST/BOM:
Mr. Rogers is a great example for…anything. It’s all about your neighborhood, don’t worry about the world, focus on your community and those you impact. Mr. Rogers good reminder that all deserve respect and dignity (created in the image of the Father.) Four leadership principles from Mr. Rogers
- Respect – Respect those you lead and engage with.
- Empathy – Recognize that all have complicated backstories and empathize
- Passion – Care deeply for the work ahead of you, results, and those you impact
- Optimisim – Belief the best in people and believe in positive outcomes or you’ll guarantee the opposite.
Shamelessly taken from Scot Monty