It was a really nice morning at The Ballroom!  The weather was perfect, the PAX were feisty, and the workout was tough (at least I think so).

We started out with a quick disclaimer (no FNG’s) and then we moseyed around the front of the school to the parking lot on the other side.

Warmup consisted of the following, all in cadence:

• Side Straddle Hop – 25
• Low Slow Squats – 10
• Windmill – 10
• Moroccan Nightclubs – 25
• Cherry Pickers – 10

The Thang…I started out explaining that most everything will be in cadence, and to encourage participation by the PAX I asked that we take turns counting off cadence.  Let the core workout begin:

• LBC’s in cadence – 15
• Flutter Kicks in cadence – 25 (that is a LOT)
• Hello Dolly in cadence – 15
• LBC’s in cadence – 15
• Flutter Kicks in cadence – 15
• Hello Dolly in cadence – 15

A quick talk about IMPACT was had.  We can make positive, or negative impacts daily.  How will we choose to use the opportunities for impact?

Mosey around to the back of the school

Got some insight into CSPAN, how he got his name and what F3 has meant to him!

• Hello Dolly in cadence – 15
• Freddy Mercury in cadence – 25
• Big Boy Sit-Ups, single count – 10
• American Hammer in cadence – 15

Break for People’s Chair for a 10 count from each of the 18 PAX in attendance

• Merkins in cadence – 10
• Diamond Merkins in cadence – 10
• Hello Dolly in cadence – 15
• Freddy Mercury in cadence – 25
• Big Boy Sit-Ups, single count – 10
• American Hammer in cadence – 15

Mosey back towards COT

• LBC’s in cadence – 15
• Flutter Kicks in cadence – 20
• Hello Dolly in cadence – 15
• Freddy Mercury in cadence – 25
• Big Boy Sit-Ups, single count – 10
• American Hammer in cadence – 15

We then spent a few minutes doing some much needed (and appreciated, especially by our very own respectable CSPAN) Broga

And closed out with announcements, prayer requests, and encouraging the PAX to attend the 3rd F at Crossroads after!

As usual, it was an honor to lead.  Thanks Short Sale for the opportunity!

Smithers – Out