11/15/21
AO: The Hills of Park West
PAX:
@Bob the Builder, @Spalding, @Big DIF, @Prius, @the_soprano, @Beltway
QIC:
@Pennsyltucky
The Warmup:
Pledge
Side straddle hops IC
Imperial walkers IC
Hillbillies IC
Third graders IC
Mountain climbers IC
THE Jack Webbs
Mosey
Grab 1 block each
Head to:
The Football Field
Team exercise
Round 1
Partner 1 Burpee on station
Partner 2 Murder 10 :rabbit:s
(Run & Switch)
Across field and back
Round 2
Parner 1 Big Boy Sit-ups
Partner 2 Rifle Carry 10 steps
(Run & Switch)
Round 3
Partner 1 Block Lunge x10
Partner 2 Curls
(Run & Switch)
Next:
Salmon :bear: Crawl halfway across
10 Crunchy :frog: IC
10 In & Outs IC
10 Freedom Twists IC
10 Irkins IC
Murder :rabbit:OR
Salmon :bear: Crawl rest of the way across field
Head to The :ant: Hill:
Bernie Up the hill and run down for 10 x 4 Merkins on tiers and Burpees on
Station for a total of 40 each.
Reward:
10 shiny, brand new pull ups.
Blocks away and back to the flag:
COT:
Be willing to downshift in relationships to gain traction. Sometimes
rushing through to that next gear costs us valuable insight and/or
connection with those we love.
Announcements:
Nov 20th Greenway Giddy Up
Nov 27th hanging lights @ Windward Boys Home
Dec 4th Convergence Downtown
@Beltway on Q Wednesday – come see what mayhem and personnel improvement
he has in store
Thanks to all the pax that came out and to all of those who didn’t – we
look forward to your @channel joining us next time.
Jed Wiseman (F3 Big DIF)
E-Mail: F3bigdif@gmail.com