COUNT-OFF & NAME-O-RAMA:
PAX: Sound Machine, Bleep, Classified, Sex Panther
QIC: Slushii
AO: Germany Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Produce Pickers x 15 IC
Flutter Squat x 15 IC
Native American Lap
THA THANG:
100 squats
Lap
80 lunges
Lap
60 big boy sit-ups
Lap
40 merkins
Lap
20 monkey humpers
Lap
Mosey to concrete stairs
Alternating Step ups x 15 IC
Dips – snake draft style – x 25 IC
Irkins x 10 IC
Dirkins x 10 IC
Alternating Twist Ups x 10 IC
MARY:
J-lo x 10 IC
Freddie Mercury x 15 IC
Penguin crunches x 20 IC
LBC x 15 IC
Peter Parker’s x 15 IC
CIRCLE OF TRUST/BOM:
Go forth each day with the gentleness and kindness to appreciate others and respect yourself.
MOLESKIN:
YHC was glad to be back with F3 Dallas. There was more than average running today to make our #eastside brothers appreciative. I learned two things this morning – 1. Sound Machine has a side we don’t see enough and can literally give you stitches from laughing so hard 2. Bleep has the coordination of a giraffe (wait until you see his flutter squats). Great time seemed to be had by all this morning. Thankful for the Sound Machine boom box. I think it should be a must at every workout.
ANNOUNCEMENTS:
1. Blood drive coming up
2. F3 events in 2021 (GrowRuck and 10yr)