Shoulder Work at the Wicket

THE SCENE:
40 degrees and a little damp from last night

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

• Motivators down from 6 (IC)
• Daisy Pickers x 10 (IC)
• Imperial Walkers x 15 (IC)
• Arm Circles front and back x 20

THA-THANG:

• Mosey to lower parking lot
  • Part I- Perform 1 set of all 3 of these exercises, then run 1 lap around lower parking lot median.  Repeat 3 times
    • Thrusters x 10
    • Block Merkins x 10
    • CMU swings x 10
  • Part II- Perform 1 set of all 3 of these exercises, then run 1 lap around lower parking lot median.  Repeat 4 times.
    • CMU Curls x 20
    • Goblet Squats x 20
    • CMU Rows x 20
• Mosey around the lake headed towards the big hill. Stopped a couple times for Merkins / BBSU’s.  Once we got to the grass hill, audibled to do some Burpees and Burpees.  (We were going to do 11’s with Burpees and Jump squats, but were running out of time)
  • • 1 burpee at bottom of hill, run to top, 2 burpees, run back to bottom, 3 burpees, etc.  Stopped at 6.
• Mosey back to the CMU’s for all PAX to grab their CMU’s and rifle carry them back to the Shovel Flag, going the long way around the median.

MARY:

• I don’t remember the order, but something like:
  • WWI sit ups
  • Flutter Kicks
  • LBC’s
  • Box Cutters
  • Planks- High, low, left hand up, right hand up

COUNT-OFF & NAME-O-RAMA:
8 PAX: Rocker Launcher, Woody, Black Diamond, Caddie, Chef, Hoya, Oneder, Hot-N-Ready

CIRCLE OF TRUST/BOM:
I talked about how, as a nation, on the local news, on Facebook, on Twitter, etc., we are bombarded with anger, frustration and meanness. I challenged the PAX to find ways where we all can find ways to inject more kindness into ourselves, our homes and our community.  Anger and frustration is everywhere, and it’s an easy way to feel anger at others when it’s all around you.  Try to find situations where anger is a typical response, and inject some more kindness into our everyday lives.