4 Corner EMOM : Mindfulness discussion

4 Corner EMOM : Mindfulness discussion

QIC

Shiplap

AO

The Combine

PAX

• Brick
• Cheat Code
• Lord of the Dance
• McFeely
• Rossy
• Shiplap
• Silver Spoon
• Time Machine
• Webelos

Workout

Hello, I’m Shiplap and welcome to The Combine!

F3 is…FREE OF CHARGE, OPEN TO ALL MEN, HELD OUTDOORS, WITH PEER-LED WORKOUTS, THAT END WITH CIRCLE OF TRUST
Disclaimer & Safety QWarm UP
_ (10 seconds each): Runners Stretch
_ (10, 2 is 1): Shoulder Taps
_ (20) Side-Straddle Hops
_ (15) Goof Balls
_ (20) Squat (with hand to ground)
_ (10) Michael Phelps
_ (15) Imperial Walkers
_ (10) Reverse Crunches

Four Rounds of EMOM

Round 1:
_ Burpees
_ Bonnie Blairs
_ Mike Tysons
_ Jump SquatsCool-Down Walk to Next Corner

Round 2:
_ Merkins
_ Imperial Squats
_ Hand-Release Merkins
_ Mountain ClimbersCool-Down Walk to Next Corner

Round 3:
_ Side Plank Left
_ Side Plank Right
_ Flutter Kicks
_ American HammersCool-Down Walk to Next Corner

Round 4:
_ Arm Circles Forward
_ Arm Circles Backward
_ Freddie Mercury
_ Reverse Crunches

Over to Mary

Mary
_ Have A Good Day

Count off
Name, Age, F3 Name
Circle of Trust
Announcements
Coffee & Discussion
Mindfulness is more than one thing/practice. There are many branches to the mindfulness tree of “awareness” and “communion & connection.”

More here: www.contemplativemind.org