COUNT-OFF & NAME-O-RAMA:
PAX: Shift McCoy, Rump Roast, Bleep, Sound Machine
QIC: Slushii
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20 IC
Hillbillies x 10 IC
Produce pickers x 10 IC
THA THANG:
Mosey to tennis courts – “4 Corners” – forward lunge on long stretch and reverse lunge on short stretch. 1st corner – 10 merkins, 2nd corner – 20 big boy situps, 3rd corner – 30 plank jacks, 4th corner – 40 peter parkers
Mosey to big steps – “7s” – box jumps on the fountain, run up the stairs, rugby situps
Mosey to round-a-about on next to steps – bear crawl 3/8, lunge to center, reverse lunge to outer loop, bear crawl back to start
Mosey back to muffin top
MARY:
JLo x 10 IC
Penguin Crunches x 30 IC
Uptown Crunch x 10 each side IC
Flutter Kicks x 10 IC
CIRCLE OF TRUST/BOM:
Always be EHing. Never be afraid to reach out and have the conversation.
MOLESKIN:
Lots of mumblechatter this morning around the soreness from IPC. Didn’t hit many F’s on the Rump scale so must have been a fairly simple workout. Bleep was working on Sound Machine on his ABC’s (Always Be Closing for the non sales guys). Rump Roast made some comments about them not counting and maybe we should workout harder. Sound Machine was giving some good advice on “how to become an efficient runner” which we were all taking note of.
ANNOUNCEMENTS:
1. F3 golf tournament on 10/3