Back from Vacation! :(

Back from Vacation! 🙁

QIC

Shiplap

AO

City Limits

Workout

Welcome & Introduction: Hello! I’m Shiplap and welcome to City Limits! F3 is…FREE OF CHARGE…OPEN TO ALL MEN…HELD OUTDOORS…PEER-LED WORKOUTS…ENDS WITH CIRCLE OF TRUST…Disclaimer

Warm Up:

Goofballs

_Motivator x1

Rossie

_Motivator x2

Old man stretch

_Motivator x3

Daisy Cutters

_Motivator x4

_Tie Fighters (baby arm circles with Lunge L,R)

Impromptu addition:

_Since someone left the lights on at the covered outdoor area of the event space, we did one minute of wall-sits, one minute of balls to the wall, one minute of wall-sits, and one minute of balls to the wall.

Tour the areas around the AO, stopping at every lamppost to do 10 of one of the following exercises: Merkin; Nolan Ryan (L); Nolan Ryan (R); Lunges (2:1); Bobby Hurley; Squats; Hill Billy Walkers; SSH; Imperial Walkers

Four Rounds of EMOM at the baseball diamond

PAX count off to four, split into each base with the following

Round 1:

_ Burpees

_ Bonnie Blairs

_ Mike Tysons

_ Jump Squats

Cool-Down Walk to Next Corner

Round 2:

_ Merkins

_ Imperial Squats

_ Hand-Release Merkins

_ Mountain Climbers

Cool-Down Walk to Next Corner

Round 3:

_ Side Plank Left

_ Side Plank Right

_ Flutter Kicks

_ American Hammers

Cool-Down Walk to Next Corner

Round 4:

_ Freddie Mercury

_ Reverse Crunches

_ Skaters (Apollo Onos)

_ Hold Plank

(We didn’t make it to the 4th round due to time.)

Mosey back to AO

Mary: Only had time for American Hammers.

Count off: Name, Age, F3 Name

Circle of Trust: Today is 3rd anniversary of F3. Appreciate coming out and those who come out; keep on keepin’ on!

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