Slow down Saturday

It’s always nice when the gates of the AO are open when you arrive.  It’s even nicer when they’re open by the time indicated on the sign on the gate leading into the park.  Neither happened this morning, so YHC ordered a very early omaha and we parked all cars outside of the gate and it was a footrace to the top so that we could get started.  As YHC was delivering the disclaimer and purpose of the F3 mission to the two FNG’s, the police officer who opened the gates was listening in to hear about it.  YHC didn’t think to EH the man at the time, but looking back, that opportunity won’t slip away again… no Sad clown is safe at this point!!!!

Welcomed two new PAX this morning and took it nice and easy so we could explain all the fundamentals and pillars of F3. We really liked these FNG’s and hope they continue to pass the word along as we gradually plant the F3 mission in Chattanooga.

The Scene: Upper 40’s, clear and calm

Warm-up & Disclaimer

  • Toe touches
  • Loose hangs
  • Baseball Stretch
  • Quad Stretch
  • Chest Stretch
  • Tricep Stretch
  • Prisoner squats x 12 IC
  • High knees x 12 IC
  • IW x 12 IC
  • Hillbillies x 12 IC
  • SSH x 12 IC
  • Arm raises x 12 IC
  • LAC (f/b) x 12 IC
  • Should press x 12 OYO
  • MNC x 12 IC
  • Hold merkins x 10 single-count

Mosey to bottom of hill and start light pole BLIMPS:

  • Burpees x 10 -Bear crawl to next light pole
  • Lunges x 15 – Bear crawl to next light pole
  • Imperial Walker x 20 – Bear crawl to next light pole
  • Merkins x 25 – Bear crawl to next light pole
  • Plank & point x 30 – Bear crawl to next light pole
  • Squats x 35

Mosey to pavilion for 3 rounds of box jumps & dips:

  • Round 1 – Box Jumps x 10, Dips x 10
  • Round 2 – Box Jumps x 15, Dips x 15
  • Round 3 – Box Jumps x 20, Dips x 20

Mosey to rock pile for a little rock round robin:

Round 1:

  • ½ way curls from bottom x 5 oyo
  • ½ way curls from top x 5 oyo
  • full curls x 5
  • overhead press with rock x 5
  • skull crushers x 5

Trade with PAX directly across from you

Round 2:

  • ½ way curls from bottom x 10 oyo
  • ½ way curls from top x 10 oyo
  • full curls x 10
  • overhead press with rock x 10
  • skull crushers x 10

Move counter-clockwise two spaces

Round 3:

  • ½ way curls from bottom x 15 oyo
  • ½ way curls from top x 15 oyo
  • full curls x 15 oyo
  • overhead press with rock x 15
  • skull crushers x 15

 

6MOM

COT

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