Playground Four Corners

Playground Four Corners

QIC

Shiplap

AO

The Arena

PAX

• Cheatcode
• Gold
• Odenkirk
• Old Style
• Shiplap
• Silver Spoon

Workout

The Scene: six PAX gather in the gloom to observe that it’s getting dark earlier on this cloudless morning. Temperature was perfect; the humidity was higher than preferred.

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

 

Warm-Up: Flamingo Stance L & R; windshield Wiper demonstration; Suzanne Summers L & R; Motivators to 6; Grady Corn; lap around the block

 

Four Rounds of EMOM
Round 1:
_ Squats
_ Lunges
_ SSH
_ Jump squats

Cool-Down Walk to Next Corner

Round 2:
_ Merkins
_ Mike Tyson
_ Wide Merkins
_ Carolina Dry Docks

Cool-Down Walk to Next Corner

Round 3:
_ Box Cutter
_ American Hammer
_ Big Boy Sit-Up
_ Flutter Kicks

Cool-Down Walk to Next Corner

Round 4:
_ Merkins (with hands on blocks)
_ Window Wipers
_ Mountain Climbers
_ Emery Lehman (fka: Apollo Ohno)

Break for photo, short mosey around planters, return to EMOM, only time for six (total) stations.

Mary: butterfly stretch, reach for toes L&R, I-band stretch L&R.

Count off: Name, Age, F3 Name

Circle of Trust: Mourning is a feeling and can arise for all changes. 

Announcements: Q needed for 2nd Saturday of the month at Beyond Hunger