THE SCENE: The Morg: 33 degrees and steady breeze, some might say windy.
F3 WELCOME & DISCLAIMER
We are not professionals, you exercise at your own risk, you are responsible for your own well being, anything I say out here is merely a suggestion.
Partner up. Half runs to marker and back, while other half does (Dora-style, switching when group returns from run): SSH, Windmill, Imperial Walker.
Circle up: Arm Circles. 10 burpees. World’s best stretch.
Need one CMU per pair of Pax. Mosey to playground/pullups.
- TABATA: Partners do one round each of the following, 40 seconds on, 20 seconds rest.
- Pullups, BBSU
- CMU Curls, Wide Squats
- Single Rows: Left, Merkins
- Single Rows: Right, Squat Jump
- High Pull, Shoulder Taps
- Mosey to Picnic Tables (no CMUs): 11’s, dips and derkins. Flutter for six.
- Mosey back to repeat TABATA.
Flutter Kick, Side Dip 5xEach side. Repeat flutter and side dip, then flutter kick for 45 seconds to Endex.
COUNT-OFF & NAME-O-RAMA
Bootheel, Granola, Sleep Number, Commie, Rosetta Stone, Orange Julius, Mr. Wonderful, Carport, Four Eyes (Q).
CIRCLE OF TRUST/BOM:
From F3’s 43 Feet podcast: Argument/Persuasion: 1. Don’t get angry, 2. Seek to persuade, not to berate, 3. Assume you are not 100% right and allow yourself to make concessions. I have learned a lot about this through discussions with Pax recently.
Wind, Cold, Shirtless Granola made for a nid tipply workout. T-claps to Granola and Mr. Wonderful for doing work with Goliath, the “extra” CMU. Also to Commie for carrying our partner CMU by hisssself for yours truly.
Whetstone: listen to the podcast, fill out the google form, wait for me to contact you.