9 PAX ready for pain on this brisk, cool morning in the low 40s. 2 FNGs I’m attendance. Quick disclaimer and 5 core principles of F3 and straight to work
Mosey to Round about
SSH IC x 15
Frankenstein IC x 15
Baby Arm Circles IC x 10 (+reverse)
Mountain Climbers IC x 15
Shoulder taps IC x 15
Merkins IC x 10
Mosey to Sunlake
Mucho Chesto (5 sets of 10 merkins- regular, wide, stagger right, stagger left, diamond)
Mosey back to FOP, retrieving blocks first
Block Board of Pain (BBOP):
Individually each PAX will complete the following list of exercises, and will mosey down and back the length of the FOP in between each (sidewalk to sidewalk Approx 200m down and back)
50 Block Curls
50 Squats w/ Block
50 Block Swings
50 Flutter Kicks w/ Block
50 Overhead Press
(Rinse and repeat this list of exercises- 2-3 total sets based on time)
Mosey back to B-BALL courts:
Balls to the wall- 10 sec count per PAX
Wall sits- 10 sec count per PAX
40m sprints in groups of 4 to 5 at a time
(Sprint down and mosey back – 3 times down and back)
COT
Thoughts and prayers for @Waterboy and his family, @Endo as he recovers from injury @Caveman (FNG) as he finds his way, @Hitchhiker as he recovers from COVID and any other PAX that might have anything on their mind.
PAX in Attendance (9):
Cave Man
Waterboy
Number 2
Mash
Big Papi
Miley
Vanellope
Flat Tire
Grouper