Warmarama- greatest stretch of all, imperial walkers, hillbillies, pulse merkins, SSH, harvester, WMH,

The Thang
mosey to field for shin box warmup. This should get everyone’s buts warmed up good. Old man test – take off shoes, while balancing on one foot, put on sock and shoe without stumbling. Keep track of how many people have to put a foot down. Determine how many people are old. Next, get down get up- any way you want. Then one arm only. Then no arms. Then burpees, number is based on how many old men we have.
Then form a line side by side. Get into downward dog. Last PAX crawls through, being careful not to hit any groins at the top the vault created by the PAX. Or faces either. 2 rounds, thanks Jasmine!
As old men in 2024, we probably sit hunched over with bad posture. Let’s fix that.
Get up to the wall at end of field for 10 sec ROF of BTTW then Peoples Chair. Repeato.
Mosey to motorco for Aussie pull-ups, then get up on a bench for slow single leg squat, try to hinge back and just tap the heel on the ground. Only the bars were blocked off due to construction so we did dips instead. Repeato.
We needed to hit the back so an audible call led us to the skate park. 3 rounds of Aussie pull-ups on the rail, dips and box jumps.
Mosey through the park to bottom of hill. Another side effect of getting old is being slow. So we sprinted up the hill toward startex, then finished with fellowship mosey.
Mary: plank ROF, leg raises and 6inch holds.
COT: some families in need of donations, Slapshot will post more, remember to use your wisdom on yourself, take the physical lessons of F3 and apply them throughout the day, and feeling humbled to be in a group like this.
Solid coffeeteria attendance, always a pleasure to lead and be part of F3!