October 14, 2018

Adjust on Form Friday

Neverland, Uncategorized, Weekday

THE SCENE: Cool fall morning at Neverland, in Arlington.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Form Friday warmup:

  • SSH – 25 IC
  • Big Arm Circles – 10 forward and 10 backward IC
  • Focusing on form: Merikans (body straight and chest to the ground) – 10 IC
  • Squats (legs below parallel) – 10 IC
  • Lunges (knee to the ground keep front knee behind your toe) – 10 IC

THA-THANG:
With a running clock each person perform 20 secs of the following movements one person working at a time:

Round 1:

  • Merkins
  • Big boy situps
  • Burpee

After each round drag the log to the far end of parking lot and back to the start.

Round 2:

  • Squats
  • Flutter kicks
  • Dips

Perform another round of dragging the log across the parking lot

Round 3:

  • Lunges
  • Hold leg raises
  • Rows

During the log drag, the ropes broke (due to poor placement of the eye bolt) so we were not able to continue.

As a result of the broken rope the following was done to make up for the broken rope:

Perform three rounds of the following:

  • Lunges – 20 OYO each leg as one
  • Merikans – 20 IC (single count)
  • Squats – 20 IC ( single count)

MARY:
Mosey back to the log and take turns flipping the log until it is returned to the vehicle, continuing to focus on form ensuring we were not rounding our backs and using our legs.
COUNT-OFF & NAME-O-RAMA
Three  PAX & no FNG
CIRCLE OF TRUST/BOM:
Focusing on spending time with your family and those around you. In today’s society it’s easy to spend too much time on electronics while being around family.

Resource: “12 Ways Your Phone is Changing You” by Tony Reinke

MOLESKIN:
This was a great opportunity to get back from vacation. There was great mumble chatter generally focused on Q in charges Yankee ancent and his pronouncation of the push-up.
ANNOUNCEMENTS:
If possible sign up for the Eli Grow Legacy 8K.

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