COUNT-OFF & NAME-O-RAMA:
PAX: Snow White, Mookie
AO: Vines High School / Liberty Park
F3 DISCLAIMER & WELCOME: Given.
SSH x50 IC
Moroccan Night Club x20 IC
Windmill x15 IC
Lunges x15 IC (each leg)
Overhead Clap x25 IC
Bone the Fish
Mosey to the wall under the awning. Wonderbra (People’s Air Chair while pushing your hands out, then pulling them back in, then up for an Overhead Press, then back down, repeat) for 1 minute.
Mosey to the fire station for a Fire Drill. PAX stand in a circle and run in place. PAX take turns yelling “Fire!” clockwise around the circle. When a PAX yells “Fire,” everyone stops, drops for a Merkin, rolls, another Merkin, roll back, then back on your feet.
Continue moseying around the block until the PAX get to the light posts in a semicircle. PAX start with 5 burpees at the first light post, then lunge to the next post for 10 burpees. PAX continue lunging to the next post increasing burpees by 5 at each post. PAX finished with 30 burpees at the final post, for a total of 105 burpees.
Mosey to the playground for Mary, then mosey back to the parking lot for COT.
LBC x25 OYO
Flutterkick x20 IC
Uptown Crunch x20 OYO each side
CIRCLE OF TRUST/BOM:
PAX prayed for Snow White’s family as they travel to Houston to get medical treatment for his daughter.
PAX were breathing too heavy to talk for most of the workout.
Second F Happy Hour will be from 5-6pm on Thursday, 9/24. Check Twitter (@PlanoF3) for location.