9 PAX showed for what would be a call your own exercise, but not actually do the exercise called 🤷🏼‍♂️. What kind of concept is that???
Mosey behind the small medical building and circle up in the parking lot for:
Warm O Roma – hillbillies IC X 15, ISTs IC X 15, Windmills slow IC X 10, runners stretch right for 5 count hold, middle hang for 5 count hold, runners stretch left for 5 count hold, long snapper IC X 15, toy soldiers IC X 15Â
Circle of Fire – PAX call an exercise, for all other PAX to do while running around the circle back to the start of the circle. Various exercises were called such as: Mericans, tippy birds, LBCs, slow squats, . Mosey to the wall on the side of Dunkin Donuts buildingÂ
Grab some wall – all PAXs in good posture for seal claps IC X 10, side arm raises IC X 10. Mosey to the large medical center parking lot for
2nd Circle of Fire – PAX call an exercise, for all other PAX to do while running around the circle back to the start of the circle. Various exercises were called such as: hovering Mericans, tippy bird, WWIIs . Mosey to the Brawley MarketÂ
Picnic tables at the Market – inclined Mericans IC X 10, side bench step ups each leg IC X 10, bench dips IC X 10, inclined Mericans slow IC X 5. Mosey to the avenue beside the market for
Mobility Moment led by PAX Gnarly GOAT – Cat Cow X 5, thread the needle X 5, over and back X 5. Mosey to the large medical building parking lot for
Grab curb – Rocky Balboas IC X 15Â
Grab wall – praying mantis IC X 10, people’s chair with one leg extended, praying Mantis IC X 10Â
Dunkin Donuts – hand release Mericans X 10, squats IC X 10Â
Recover, RecoverÂ
Announcements – F3 Christmas Party Dec. 6th, Veterans Memorial Breakfast on SaturdayÂ
Prayers – stability of our Nation post election. Western NC residents impacted by Hurricane Helene. Kotters. 1st Responders. Aging parents. PAXs recovering from injuryÂ