Leland Fun Friday

Date: 1/8/2021

Location:  Leland Fun Friday

Conditions: Raining and 41 degrees

Pax: Coffee Break, Dropkick, Cannoli, and Hot Fuzz

Q In Charge: Circuit Breaker

We began with the fastest introduction in the history of F3 (No FNG’s) then I instructed the pax to head for the trees to get some protection from the rain. But then Cannoli or Dropkick pointed out this beautiful well-lit awning so we bee lined for that. Once under the awning the fun began.

­­­­­­­­­­­­­­­­­­­­­­­Warm O Rama: – High knees, 2 burpees oyo, side straddle hopes, 2 burpees oyo, goof balls, rinse and repeat numerous times

Workout:

First up was a song that I swear was designed just for F3. Let the bodies hit the floor by Drowning Pool. We help plank and every time the song said let the bodies hit the floor we donkey kicked and then when the song counted 1,2,3,4 we did merkins. No bodies hit the floor because Scorpions do not break.

Second, we gave the arms and chest a break and did Dan Taylor which consisted of 1:4 ratio Squats and lunges back and forth under the awning.

Third, we did Bearpees. This involved doing 1 burpee and 4 bear crawls. Then 2 burpees and 4 bear crawls, always increasing burpees till we reached the other side.

Fourth, we did a set of 11’s doing 1 merkin and 10-star jumps going up on the merkins and down on the star jumps.

Mary

Hurricane Hoedown

7 crunchy frogs, flutter kicks, heals to heaven, Big boy

6 crunchy frogs, flutter kicks, heals to heaven, Big boy

5 crunchy frogs, flutter kicks, heals to heaven, Big boy

4 crunchy frogs, flutter kicks, heals to heaven, Big boy

3 crunchy frogs, flutter kicks, heals to heaven, Big boy

2 crunchy frogs, flutter kicks, heals to heaven, Big boy

1 crunchy frog, flutter kick, heals to heaven, Big boy

COT: Announcements, Name o Rama, and Count O Rama.

Prayers for Cannoli’s friends whose marriage is in turmoil due to the way things have been in our country over this past year.

Prayers for Coffee Break and his ability to navigate handling these difficult political and societal issues in our country with the people around him.

Prayers for our Country and for the Pax. The ability to lead and place those that we love and those around us first over political views. That we remember to focus on the relationships in our lives and not get caught up in macro problems where we can make little impact. But to focus on the micro.