Be Prepared

THE SCENE:

Why doesn’t the Weather Man ever carry valuables on them once the humidity level gets above 70%?

*Barney was on Q today, but sent me a message early this morning that he was not feeling well. He did the right thing by staying home. Random Q today.

F3 WELCOME & DISCLAIMER

Modify that Spotify

WARM-O-RAMA:

• SSH
• Tempo Merkins
• Tempo Squats
• Arm Circles
• Mosey to rarely used, new court smell, perfect paint, locked baskets, Basketball Court

THA-THANG:
Today we let the cards Q. Each WolfPax picked a card and we did the prescribed exercise. For numbered cards we added 10 reps to the number. Face cards were 25 reps and an Ace was 100 reps.

• Sprint 300M (lap around the island court)
• Patty Cake Merkins x 12
• Shoulder Taps x 25
• Standing Lunge x 15
• SSH x 100
• High Knees x 19
• Arm Circles x 30
• Monkey Hummers x 17
• Calf Raises x 100
• Burpees x 20
• Sprint 200M (lap around the island court)
• Diamond Merkins x 25
• Mountain Climbers x 25
• Smurf Jacks x 20
• Oblique Crunch x 16
• Wide Arm Merkin x 16
• Low Slow Squat x 19
• Rosalita x 20
• Lunge x 18 (card actually says Luge)
• Alternating Side Squat x 14
• Irkins x 20
• Sprint 400M (lap around the island court)
• Squat Thrust x 18
• Backwards Run (court baseline and back)
• Heels to Heaven x 14
• Bear Crawl (court baseline and back)
• Chick Norris Merkin x 13
• Low Plank 60 seconds
• Jump Lunge x 16

MARY:
There’s something about her…

COUNT-OFF & NAME-O-RAMA:
4 WolfPax Black Diamond, Captain O, Landline, Skinner

CIRCLE OF TRUST/BOM:
Be Prepared. It’s the Boy Scout Motto. Faced without a scheduled Q this morning, I had to come up with something. Luckily I was prepared and had an official F3 deck of cards. It made it easy.

MOLESKIN:
Barney did the right thing today by staying home since he was sick. We hope he feels better and can get back out and post soon.

ANNOUNCEMENTS:
Check Slack.