THE SCENE: It wasn’t raining, it rained, it wasn’t raining
F3 WELCOME & DISCLAIMER
SSH, Merkins, cherry-picking and shoulder burners
Mosey to the steps. At the steps there is a deck of cards, each suit is a different exercise. They are
- Clubs = Merkins
- Diamonds= squats
- Hearts= dry docks
- Spades= lunges
if you get a face card you have to do the following before you do 10 of the exercise.
King, run up and around the rock and back. Queen, run around the island. Jack run down to the intersection and back. Ace, Do 10 of every exercise.
Draw a card and do the exercise and quantity. Everyone works together at the beginning and then as we start separating, draw your own personal card. Come together and start doing exercises as a group again.
mosey back to the Ayo in an Indian run. Stop for 30 incline Merkins on the rail
40 flutter kicks, 20 V ups, yes 20 fire hydrants
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The word for today was about leaning on each other. Trusting each other and helping each other through difficult times. Not being timid about reaching out to someone when you are struggling. F3 is made for that. The work out this morning was based on a group and then separating out to yourself and coming back together as a group. Everyone worked a little bit harder when they were with the group than on their own. #isi
It was great being back out at the dog pound. Great mumble chatter and we were able to avoid the rain for most of the work out.