THE SCENE: High 60s/Low 70s. Wet but not raining. Overall very pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats x 15 IC
Daisy Pickers x 15 IC
Arm Circles x 15 IC
Reverse Arm Circles x 15 IC
Windmills x 15 IC
SSH x 15 IC
THA-THANG:
Wall Walk-ups (with Handstand Merkin at the top) x 5 OYO
Wall Side Shuffle (two over, two back is one) x 5 OYO
Quick Mosey to Playground, identifying wildlife along the way
Rows (using swings)/Burpee Circuit, OYO:
– 3 Rows, 3 Burpees
– 6 Rows, 6 Burpees
– 9 Rows, 9 Burpees
– 12 Rows, 12 Burpees
– 15 Rows, 15 Burpees
– 18 Rows, 18 Burpees
– 21 Rows, 21 Burpees
– 24 Rows, 24 Burpees
Duckwalk back to Startex
MARY:
Find a parking spot. Starting at one corner, hold plank and side shuffle to corner. Merkins x 5 OYO. Bear crawl to next corner. Merkins x 5 OYO. Plank shuffle to next corner. Merkins x 5 OYO. Crawl bear to starting corner. Merkins x 5 OYO.
Rinse and repeat, subbing Merkins for Mountain Climbers x 10 OYO (2 is 1)
Flutter Kicks x 25 OYO
American Hammer x 10 OYO
Plank hold, 30 seconds
COUNT-OFF & NAME-O-RAMA: 3 PAX (0 FNGs). Bookworm, Squeegee, Toms (QIC)
CIRCLE OF TRUST/BOM: Stand firm during difficulty. Keep a steady pace, keep your focus, and don’t let the discomfort of life dictate your progress and motivation.
MOLESKIN: I really enjoy some of the smaller workouts. This was one of them. Except for Squeegee cutting his hand.
ANNOUNCEMENTS: Nothing.