I want to thank everyone who was able to come out for my 1 year anniversary Q. Although as usual I took liberties with the counting pattern, hoping everyone had a great BD regardless.
We started out with the following Warm ups:
As the group wrapped up we did a short Mosey around the movie theater parking lot.
The workout consisted of 4 stations at the islands in the main parking lot. Station 1 started with 5 merkins with alternating bear crawls and lunge walks to station 2. Station 2 we upped to 10 merkins and 5 squats. We then alternated bear crawl/lunge walked to station 3.Station 3, we upped to 15 merkins, 10 squats, and 5 mountain climbers. We then alternated bear crawl/ lunge walked to station 4. Station 4, we upped to 20 merkins, 15 squats, 10 mountain climbers and 5 burpees. As we finished we worked our way back down in reverse, station 3, to 2, to 1.
After a 10 count, we did a mosey over to the short wall for a round of 11’s. While playing Spotify’s Funk playlist we commenced the round of 11’s with (ALPHA count 🙂 ) step ups and dips.
We then did a mosey around the back side of the move theater and paired up for 3 sets of 30 sec each balls to the wall with squats.
As we wrapped up, we did one final circle up including 20 burpees and then finished up with 6 minutes of Mary.
We went around the group and thanks were offered for the prayers around Scrooge’s surgery recovery and reminders were shared for upcoming events.
-4th annual hot n special- 5k turkey trot at Bushwood AO Thursday Nov 24th at 6:30 AM- Ms and 2.0s welcome with wassil to follow at popper’s
-Santa Ruck on Dec 10th at Hembree Springs Elementary
I cannot believe it has been a year with F3! Really appreciate everything this org has done for me and hope to bring that to others.