THE SCENE: 75* and about 98% humidity, perfect for sweat
F3 WELCOME & DISCLAIMER
Windmills x10 IC
BAC forward and reverse 10x IC
Static even/odd stretches
Tempo merkins x10 IC
SSH x15 IC
Grab key bag and mosey over to the Big Ball stairs to build a pyramid. Start at the bottom with 10 squats, run to the top and do 10 merkins, return to the bottom. Rep count goes 10, 20, 30, 20, 10 of each exercise running up and down stairs. We all finished basically at the same time so no Mary and no 10 count. Just grab keys and mosey over toward amphitheater for circuit work.
Four locations with four difference exercises in and around the amphitheater. AMRAP for time.
- Wall squat OH claps x15 on 4-count at the bridge underpass, mosey to wall beside amphitheater
- Dips x15 on wall, mosey to amphitheater stage
- Catalina wine mixers x10 on stage (wood hurts less, barely), run up stairs of amphitheater
- Inverted rows on rails x15, mosey back down to underpass and lather rinse repeat
We all made it through 4 rounds of this before starting our return mosey to the start point.
American hammers x20 IC
Edward scissor legs x20 IC
Merkins x20 OYO (needed an ab break…)
Flutter kicks x25 IC (did an extra five to hear some complaining)
Boat/canoe ring of fire: Swanson led some canoe paddles, Puddle flutter kicked some water out of the canoe, and Cowbell through in the very awesome kayak style paddle for our canoe
COUNT-OFF & NAME-O-RAMA
4 ballers balling: Swason, Puddle, Cowbell, Abort
CIRCLE OF TRUST/BOM:
Short and simple word on a last minute Q. “Courage is knowing it might hurt, and doing it anyway. Stupidity is the same. And that’s why life is hard.” – Jeremy Goldberg. This quote is 100% true in my opinion, but just the quote is not the point. The point is either having or developing the wisdom to know the difference. Do not to let fear of pain or fear of the unknown prevent you from doing something, but also don’t let stupidity take over and risk injury (be it physical or emotional) doing something unnecessary.