7:22 am and I was all by myself, but No-see-um and Hitchhiker showed up. The flag was planted at 7:30am. Disclaimer was given and the 5 core principals of F3 were recited. Text from Apnea “running 9 minutes late”. Great morning at the district, cold but not breezy. 7 Pax in attendance. Big Papi, No-See-Um, Hitchhiker, Boobie, Snippy, Miley and Apnea.
Workout: ( The drill was the following, 5 Burpees per every whistle no matter what we were doing )
- Mosey to Roundabout:
- SSH
- Windmills
- Baby arm circles
- Mountain Climbers
- Mosey to parking lot (whistle)
- 3 cones were position about 20 feet from each other.
- 1st Cone exercise (Merkins) 20, 15, 10, 5
- Bunny Hops to 2nd Cone (whistle)
- 2nd Cone exercise (Mountain Climbers) 20, 15, 10, 5
- Bear Crawl to 3rd Cone (Whistle) At this point Pax started to hate the whistle!! Where is Haka when you need him!!! lol
- 3rd Cone exercise (Squats) 20, 15, 10, 5
- Lunges to 1st Cone (2x whistle)
- 1st Cone exercise (Merkins) 20, 15, 10, 5
- 3 cones were position about 20 feet from each other.
- Dora 1-2-3
- 200 BBS
- 100 Mountain Climbers ( Whistle)
- 100 Merkins
- 100 Flutter Kicks
- Mosey back to Flag:
- Another Whistle
- COT
- Prayers for Snippy’s Family.
- Announcements:
- Sign up for the Flag Football on Sunday.