THE SCENE: Chilly morning in the mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X13
Jab Cross Squat
add Front Kick
add Jump Front Kick
THA-THANG
Pt. 1
suicide set up (3pt, half court, 3pt, baseline) bear crawl there and crawl bear back.
Each stop: Hand release merkins X7, Squat Front kicks 4 count X7, Burpee jump front kicks X7
Pt. 2
Punching and kicking combo X5 in the middle. After doing the combo 5 times run to 1 of the 4 corners.
50 hop Kicks
30 decline push-ups
30 box jumps
100 plank Jack’s
Repeat on left side until you’ve it all the corners then switch to right side
MARY:
Partner Hamstring Stretch
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:
Went through the similarities between F3 and Martial Arts
MOLESKIN:
I’ve trained for 11 years in Martial arts, and for me it’s always been about life skills and the people I train with. The same is true with F3
ANNOUNCEMENTS:
Lunch Maryville Corner Market at noon