Yo F3 let's kick it!
All right stop
get on your six and listen
Mona is here and a workout he be dishin
Concrete block grab a hold of it tightly
Work those reps to be strong and mighty
Will he ever stop?
Yo, I don't know
Do another set and you'll grow
To the extreme you'll bust you're ass and be sweaty
Building up the beach bod to pick up the Betty's
Pretty chilly morning, but we fixed that pretty quick. As we were doing our startup mosy Elmer's rolled in. As he joined the pax he stated, as his excuse for being late, "I got in the car and realized I didn't have my pants on". Sounds like he may be going a bit senile!
Warmorama consisted of SSH, CP, TS, IST, and WM
Take a lap and and over to the workout area
Interval work with 4 stations. Started off at two minutes,but that was quickly changed to 1 min after the groans
AMRAP each station for 1 min with a 15 sec movement break between each station
Stations were Cuurls, Dips, Squats, and Bent Over Row
After a full cycle we took a lap
Did People's Chair with airpresses between first and second set lap, Rocky Balboa's between second and third set lap, and went straight to another set after the lap between third and fourth set
After that we played sprint Tic-Tac-Toe
Tic-Tac-Toe board chalked on the pavement – two half mason blocks and a rock with an X chalked to them, and another set with an O chalked
The game – two teams, one person from each tea sprints to the game board and put down their X or O
Run back tag next person who then races to place another. Keep going until one team gets 3 in a row.
This was a lot of fun
Playlist for the morning consisted of:
Baby Got Back – Sir Mix Alot
No Sleep Till Brooklyn – Beastie Boys
Funky Cold Medin – Ton Loc
You Be Illin – Run DMC
OPP – Naughty by Nature
Push IT – Salt N Pepa
Walk this Way – Run DMC
It Takes Two – Rob Base & DJ EZ Rock
It's Tricky – Run DMC
Bust a Move – Young MC
Wild Thing – Ton Loc
Supersonic – JJ Fad
Fight For Your Right – Beastie Boys
The Humpty Dance – Digital Underground
Thank you to the locals that made it out this morning, and big thanks to Hefty and Mater for risking the raging waters and crossing the river.
Share a smile and brighten up a moment for those that need it!