14 PAX
Messi, Odin, Longboard, Chief, Wilson, Lambert, Ditka, Benedict, Shockcollar, Romeo, Ratatouille, Beercart, Sweatervest, and Curtain Call at Q.
Disclaimer given, ran to field for warm-up and stretches:
Side-straddle Hop x 10
‘Muricans x 5
Hamstring Stretch Standing x 15 seconds
Chest Stretch x 15 seconds
Good Morning x 15 seconds
Broke into 2 groups, 1 to exercise while the other grades.
Explained the standards and demonstrated the proper form for each exercise.
Group 1 began with Push-ups, while group 2 graded.
Switch.
Group 1 Sit-ups.
Switch,
Moseyed over to run start point, drink water. Went over course and explained grading system.
All PAX ran together, met at finish.
Moved to pull up bars for “celebratory” pull-ups 🙂
Moved to field for 7 minutes of Mary.
30 Secs each exercise, chosen by PAX moving clockwise around the circle.
For example:
-LBCs
-6 inch hold
-WW2 Situps
-Russian Hammer
-Plank
-Rosalitas
-Bicycles
-Crunchy Frog
-Pfeiffer Scissors
Brought it in for Count and Name-o-rama, COT. No FNG’s.
Moved to Sbucks for coffeeteria, had 6 PAX attend.
Great work all!
Results can be found here:
F3 Phoenix 