Following the rules

FNGs: no, but we did have someone interested who was walking his dog. Gave him the F3 website.

Warm Up: GM, WMH, frankenstein, imperial walkers, hill billies, seal claps, overhead claps, sir fazio

The Workout: Before the workout started I heard several comments that I should go easy.

We moseyed over to the rock pile and everyone picked 2 smaller rocks for shoulder and triceps.

10 count of the following for multiple rounds

front raise

side raise

alternating l raise

10 count stein hold

tricep kickbacks and 10 count hold

Preacher chair and balls to walls 10 count

urkens / durkens / dips 10 count

10 mins of core (45 sec on / 15 sec rest)

american hammer, low slow flutter, break dancers, box cutters and lbc

Before COT started we went around the circle and reflected on something we were grateful for. Lots of great comments!

Mary: Extended stretching / broga

Announcements: none

T-Claps (Recognition):none

Prayer: Kubota’s cousin for kidney surgery