Warm up
As the sun rose on a glorious morning after the completion of Run Ranger Run, we started with easy stretching as about 1/2 the group was out late last night with the final RRR run and sushi. Our stretching included legs together and leaning over SLOWLY, extended our stretch with each exhale, followed by Abe Vigoda x10, Grass Grabbers x10, Imperial Walkers x10, Arm Circles x10 forward and then x10 backward, and finally a lunge stretch.
The Thang
FracSac, Belloq, Catfish, Tool and yours truly started with a slow jaunt around NOMA followed by
50 Burpess, then another loop around NOMA.
100 push ups, then another loop around NOMA.
150 Lunges, then another loop around only 1/2 around NOMA… stop in the back for…. incoming Pauly D …. and …
200 squats followed with 5 MINUTES of Sunday Mornings (10 air presses while in people’s chair position, 5 donkey kicks up NOMA wall, then one balls to the wall and press = a Sunday Morning) now rinse and repeat for 5 minutes
The Cool down Stretch
We returned to the flag and did 5 minutes of stretching lead by Belloq.
COT
We closed lifting up our injured F3 brothers and those battling cancer and other illnesses along with announcements including read your F3 e-mail 😉
Coffeetria
100% attendance of the original 5. Pauly D stayed in City Park to get the rest of his Sunday morning exercise completed.
