[ao-the-gridiron] Sundial, Flood Zone, Rocket Slide & Rewa Ladder

Date: 2024-11-09 AO: ao-the-gridiron Q: Goon (F3 Oregon Territory Nantan) PAX: MinisterOfDeath, Plowman, Trumpkin, Rango, Space_Ballz, Diesel, Ozborn FNGs: None COUNT: 8 MISSION | PRINCIPLES | DISCLAIMER WARMUP: SSH, Grandpa Jacks, Don Quixotes, 3rd Graders, Daisy Pickers, Toy Soldiers, Arm Circles, Partner Arms, Harry Rockettes THE THANG: 1. Mosey to Sun Dial. Dips per the time. 2. Mosey to the Millennial Rocket Slide. Pax calls exercise for tigers to do. Then bear crawls up & slides down. 3. Mosey back to turf field. Rewa Ladder: 4 exercises, ladder down from 10. STS & Burpees - Swings - Curls - Overhead Press - Perfect Merkins 10ea - STS Burpees, 9ea - STS Burpees … down to 5 4. Kane E2MOM For 5 Rounds At the Start & Every 2 minutes, complete: • 3 Burpees • 15 Air Squats • 10 Sit-Ups • 5 Walkouts to Push-Ups Rest until end of each minute. Rinse & Repeat for 5 rounds. (I can’t remember if we did 4 or 5 rounds). MARY: Nope COT: Do things, and live life, with INTENTIONS & INITIATIVE. Be purposeful. Don’t be a ship without a rudder letting life direct you. Instead, live your life with INTENTION & INITIATIVE. F3 is an amazing resource to be leaders. We are a LEADERSHIP group. Breakfast afterwards was awesome. 100% participation. Way to go PAX. YOU ROCK! Tags: ao-the-gridiron, MinisterOfDeath, Plowman, Trumpkin, Rango, Space_Ballz, Diesel, Ozborn