Motivational Quote: You don’t have to be great to start; you have to start to be great.
Wow …. another advantage of living in Raleigh. The temperature was 66 degrees at 6:00am on March 1st. It was a great day for a F3 workout. Welcome back Three Doors Down. We missed you the past few weeks. We are glad you are off the injured reserved list. It was great to see Opa coming out for another workout. He is a MACHINE … impressive at any age, super impressive at 50. RESPECT.
Warm-Up: Run the sidewalk, up the stairs, down the stairs, in front of the Community Center, bear crawl up the hill, crawl bear down the hill, around the bus loop, spider man around the school trailer, stop on the bus loop.
Circle up for warm-up exercises in the parking lot:
- Side shuffle hop, Good mornings, Sumo Squats, Windmills, Sir Fozio Arm Circles, Imperial Walkers
First Event: Partner up … size does not matter … 100s/200s/300s
- First guy runs the small track, second guy starts exercising
- 100 Merkins
- 200 Squats
- 300 LBC
- Side shuffle hops until the last guy finishes
Second Event: 7’s on the Hill
- Bobby Hurleys (Squat, Slap the ground, then jump shot) – run down the steps
- Leg Lunges … Bear crawl up the hill
Third Event: Modified Jack Webbs – 4 Parts: Merkin / Plank Jacks / Mountain Climbers / Air Press
- 1,2,3,4
- 2,4,6,8
- 3,6,9,12
- 4,8,12,16
- 5,10,15,20
Fourth Event: Run to the shelter.
- Dips – 20x
- Irkens – 15x
- Step-ups – 15x
- Repeat
Mary
- Dealer’s Choice (Flutter kicks, Homer to Marge, Box Cutters, America Hammers, Merkins, Boat/Canoe, flutter kicks with heel taps, WWII’s)
Name-A-Rama:
- Banjo, Birkenstock, Candlestick, Kayne, Mr. Slate, Opa, Three Doors Down, Trump, Watson
Announcements
- Mule
- Bull
Prayers
- Mr. Slate’s friend’s mother passed away from cancer (She was like a second Mom to Mr. Slate).
- Trump’s mother is recovering from an illness.
- Candlestick’s friend from college lost his mother this week … she passed away suddenly.
