Make an Impact

The Warmorama:

Mosey to Field

• Side Straddle Hops
• Hillbilly
• Michael Phelps
• LBASF
• LBASB
• Limp Member
• The Reacher
• Deep lunge – stretch
• Downward Dog – push through ankles
• Cobra

The Thang:

• Lung to goalie box, exercise, toy soldiers to mid-field, exercise, to end and return
  • Exercises (20 count):
    • Mountain climbers, shoulder taps, BBS, Diamond Merkins
• Repeat with:
  • Exercises (20 count):
    • Plank Jacks, Prisoner Squats, Flutter Kicks, Wide Merkins

• Mosey to Skate Park
• 5 minute AMRAP
  • 10 Dips
  • 10 Incline Merkins
  • 10 Step Ups

COT (Circle of Trust)  

• Circle Up
• Count o Rama
• Name o Rama

BOM (Ball of Man)

• Message: F3 Peak City – posted by Bada Bing on Slack

• When you invite people, show up! Maybe even give them a ride, introduce them to people, get them to come to coffeeteria after, get them to HC for another bootcamp before they leave, and maybe even get them on Slack right away.
• Also important, tell the pax ahead of time that an FNG is coming. And if you’re one of those pax, say hello, be welcoming, and pick up the six. There’s a fine line of giving new guys their space vs. being standoffish, and showing the fitness capabilities that F3 could lead to vs. showing off and being sort of vain or selfish about the workout.
• You as another pax, not the one who EH’d the FNG, can have a lot of influence on whether he returns. In fact, one effective tactic to get someone to show up is to have him promise some of the other pax to come in front of you.

• Announcements
• Prayer Requests – Crotchless’ Family, 3 Peat’s Mom, praise for Powerball’s cousin Catherine
• Prayer