Warm-O-Rama

• Side Straddle Hop x 25
• Little Baby Arm Circles F / B X 15
• Imperial walker x 15
• Don Quixote x 15 (windmill)
• Daisy Pickers x 15 (in standing position, legs spread past shoulders, bend at waist slowly and tap the ground in three spots stretching as far as you can behind the body. Done in cadence)

The Thang

• 1st & 10
• 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and burpee’s have been completed. Plank/core exercise until remaining PAX complete.
• If before 7:00, do 2 sets, if after 7:00, do..

Mary EMOM (as time allows):

• Freddie Mercury x 15 IC
• Plank Shoulder Taps x 15 IC
• Flutter Kicks x 15 IC
• Situps x 15 IC

Fellowship Run to close out

Count O’Rama & CoT

Announcements

Today’s discussion is about taking risks. I joined F3 a few years ago after one of the girls soccer players I coached told me that her dad (Kodak) had a workout group for dads that met before the sun came up, and he thought I would enjoy it. No way this is for me, is what I thought – and I was so wrong. I took a risk to come out, and I am so much better for it. As I prepare to move to Milwaukee, I am so grateful to have met all of you men and bonded in the gloom over fitness, fellowship and faith. If I would not have gone to that first workout, which felt like a crazy thing to do at the time, I would be a worse version of myself than I am today. The challenge: how can you get out of your comfort zone to make yourself a better man?