Morg: Nips, Arms, CMUs

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.

WARM-O-RAMA:

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.

THA-THANG:

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.

MARY:

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.

MOLESKIN:

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.

ANNOUNCEMENTS:

Whetstone: listen to the podcast, fill out the google form, wait for me to contact you.