#IYKYK re-mix

#IYKYK re-mix

QIC

Shiplap

AO

Graphite

PAX

• Fixed Gear
• JCS
• LeadPipe
• Lord Of The Dance
• Public Access
• Shiplap

Workout

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

Warm-Up
_ 05x Motivators
_ 10x open the gates
_ 10x close the gates
_ 15x Goofballs
_ 10 Grady Corns
_ Imperial walkers
_ Rossy w/ Calf stretch

On the Move #1

Mosey to steps of sledding hill:

_ Up the stairs, touch each step

_ Down the stairs, touch each step

Repeat 5x

 

On the Move #2

Mosey to tennis courts, complete a series of the following:

_ Karaoke facing south

_ Karaoke facing north

_ Bear Crawl

_ High-knees

_ Butt kickers

_ Crab walk

Repeat the above five times

 

On the Move #3

_ Mosey to exercise equipment
_ Each PAX take a station
_ One PAX run a loop around play area

_ Rotate through each station

 

Mary

_ Supine Dead Bug with Leg extension

 

Count off

Circle of Trust: Performance evaluation season is complete. Make your evaluations to others “no surprises” conversations. Seek evaluation from others. Improvement is always possible!

Announcements:

_ Unique Q challenge

_ Need Q for both Beyond Hunger times: 3/14 & 3/21

Coffee @ Publican