AO: Terminus
QIC: Jumbo
Pax: Jorts, Pierogi, Gates, Gump, Polaroid, Smalls, Reggie, Gronk
FNGs:
Downrange:
Warm-o-rama:
SSH, Merkins, Weed Pickers, Mountain Climbers, Body Stretches
Mosey to the Active Oval
The Thang:
Because 9 PAX causes a crows and social distancing is important, we split up into 2 groups.
We did a round of 15s (like 11s) with Merkins and in-cadence SSH. FOCUS ON FORM! ELBOWS IN, FLAT BACK.
Mosey to the rock pile
7 minutes of: 20 push press with a rock , 10 inverted sit ups sitting on the rock wall
Mosey to the flag
COT:
Naked Man Moleskine:
Movement form is critical to good health and good exercise. F3 is peer led with non certified coaches so it is important to be aware of what good looks like.
Good Merkins look like:
1. Hands approximately shoulder width apart
2. Legs together with balls of feet on ground
3. START with arms extended
4. Body remains rigid
5. LOWER chest and thighs to the ground
6. Keep elbows in close to the body
7. COMPLETE at full arm extension