THE SCENE: 52 degrees with a sweet layer of fog in the distance.
F3 WELCOME & DISCLAIMER
welcomed and disclaimed.
•30 Seconds of high knees
•15 windmills IC
•20 hillbillies IC
•one minute medium plank.
•100 little man in the woods
•50 sidewinder squats
5 cones were set up at 10 meter intervals. The PAX had to alternate between 10 and 5 side burpees at each cone station. Frog hops were the form of movement.
•return back. Crawl bear to each set of cones and do 25 squat bounces at each cone station.
•Mosey lap to the back of the parking lot.
•25 side jacks. I don’t know the actual name of the exercise so that’s what I called them.
•bear crawl 5 meters then crawl bear back.
•25 stationary gorillas
•moving sit-thru’s for 5 meters then backwards sit-thru’s back.
•15 Australian burpees with twist
•15 gorilla merkins
•25 sidewinder squats
•5 step up lunges per leg
the goal was five rounds. We made it 1 1/2 rounds.
25 side jacks
COUNT-OFF & NAME-O-RAMA
The streak, Orange Julius, Choker, Woodpecker, Flobee and Commie
CIRCLE OF TRUST/BOM:
“Everybody wants to be on the mountaintop, but if you’ll remember, mountaintops are rocky and cold. There is no growth on the top of a mountain. Sure, the view is great, but what are views for? A view just gives us a glimpse of our next destination-our next target. But to hit that target, we must come off the mountain, go through the valley, and begin to climb the next slope. It is in the valley that we slog through lush grass and rich soil, learning and becoming what enables us to summit life’s next peak.”
Andy Andrews, The Noticer: Sometimes, All A Person Needs Is A Little Perspective
Side jacks and sit-thru’s are a difficult exercise to do and teach.
*chirp chirp…chirp chirp*