My thermometer on the car showed 39 F driving in the gloom, could have been worst (610 Stomp yesterday…) given little wind and no rain. Regardless, (9) PAX showed up wide eyed and willing to help celebrate a beat down marking (3) years in F3 for me! Everything revolved around the number 3 or multiples of, so off we go into the cold.
Warm Up
(27) — SSH
(18) — IW
(18) — Arm Circles
(18) — Mountain Climbers
(18) — Toe Touches
Now to formally “Warm Up”:
Route 66 via Burpees at each park bench, easy enough….
Then to the open field across from the new Children’s Museum under construction
Bear Crawl Ring of Fire: All PAX form a circle and get in a plank position, in a counter clockwise order each PAX does 10 Merkins. After one rotation we near bear crawl 1/3 of the circle circumference. Repeat for one full 360 rotation.
Move on to Museum pond, after a brief recap of risks of box jumps and former incident…. exercises in cadence excluding Box jumps:
- (18) Dips
- (18) Right Leg step ups
- (18) Left Leg step ups
- Repeat 1 X
Mosey back to Track for Mary:
(30) LBCs
(18) Flutter Kicks
(18) Hello Dollies
(2) Laps around track sprint straight aways, jog curves, after curve (6) Jump Squats
Back to flag for COT. As I noted above, many thanks to F3 for the opportunity to lead and participate in this experiment. Emphasis on the 2nd F for Fellowship and the drive to get us all out here on a 39 degree morning for the good of all! Also welcomed PAX from Tallahassee F3 Chapter in town for a visit, and likewise Tclaps for the hurricane recovery efforts from F3 in the area ongoing from last season, hard to think about tropical storms on a morning like this, but we are familiar.
Take it easy and see you in the gloom and on the radio.
Bongo
