THE SCENE: Lovely cool morning out by the lake, slightly overcast.
F3 WELCOME & DISCLAIMER
Good ol’ Zero Burpee Warmup:
0 Burpees OYO
20 SSH IC
2 Burpees OYO
15 TN Rocking Chair IC
4 Burpees OYO
16 Cossack Squats IC
6 Burpees OYO
20 Mtn Climbers IC
8 Burpees OYO
20 LBAC fwd and back IC
10 Burpees OYO
Mosey up to the Splash Pad for random Tabata (4x 20sec of work, 10sec rest.) based on roll of the die. Each PAX gets one roll.
Water Break – Run to the nearest water (happened to be the boat ramp) and back.
Mosey down to the playground and pair up.
One PAX does exercises while the other runs a mini obstacle course on the playground.
Exercises change every two minutes:
Take the long way around by the parking area to get back to the AO
Gas Pumpers 4ct x20 IC
LBCs 4ct x25 IC
American Hammers 4ct x30 IC
COUNT-OFF & NAME-O-RAMA
5 HIMs this morning… Pretty sure I forgot Name-O-Rama in addition to the pic!
CIRCLE OF TRUST/BOM:
I picked up this Q pretty late last night, so I don’t have anything too fancy or profound. Love God first, your fellow man second, and put yourself third.
Narrowly averted pre-beatdown issues with some weirdo creeping around the AO in a dark minivan… Turns out it was just Ribbed!
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.