Disclaimer was announced, could’ve used more passion…

Warm Up

• SSH’s (x10 IC)
• Moroccan Night Clubs (x10 IC)
• Arm Circles (x10 IC)
• Circle Arms (x10 IC)
• Sprinklers (x10 IC)
• Abe Vigoda’s (x10 IC)
• Dial Ups (OYO)
• Mountain Climbers (x10 IC)

Tha Thang

• Part 1 (Mosey to Stage): 3 rounds (Russell Wilson’s #) of 18 reps (Peyton Manning’s #) each, Mosey in between each round
  • Dips
  • E2Ks
  • Nolan Ryans
  • V-ups
  • Everest
  • Red Bull Smurf Jacks (PAX loved this one!)
• Part 2 (Mosey to Bridge Street): Each exercise performed starting with 1 rep, then increasing up to 7 reps using light poles on Bridge Street as markers
  • Bropees
  • Ranger Merkins
  • OPPs
  • Nancy Kerrigans
  • Copperhead Lunges
  • Outlaws (Ran out of time so didn’t complete)
  • Sumo Squats (Ran out of time so didn’t complete)

Mosey back to stage for Count-O-Rama, Name-O-Rama

COT: As NFL teams are in training camp preparing for their upcoming seasons, they are in the trenches with each other, pushing each other, and creating trust and bonds through hard work.  We have that same opportunity to do the same within F3, our families, and communities.  We also have to be willing to be vulnerable and allow others to help us when we need it as it’s never the best choice to suffer in silence.