Where: 7am at The Rising, beautiful 41 degrees
Who: Smokey, Red Coat, FNG Rewind, Scar2K (Q), ScarU, Trooper, Aviator, Dos Equis, Mountie, Cruiser, and Black Hole, Milky Way and Shamwow in the zoom.
Intro
- Welcome to F3- Scar 2K
- Disclaimer – Can’t sue, here on your own, etc..
- Modify as necessary
- Today’s Workout is Called “ Show Me The Money” – why? I’m collecting State Quarters!
Warm Up- Windmills 10, Triceps 3, Runners Stretch
The Thang: “Show Me The Money”!!
Today: State Quarters x 2 Rounds then Favorites
State: New Jersey
Picture: Washington Crossing the Delaware, which includes George Washington (standing) and James Monroe (holding the flag)
Caption: “Crossroads of the Revolution”
Exercise: Boat Canoes. Year: 17. 8. 7.
State: New York
Picture: Statue of Liberty, 11 stars, state outline with line tracing Hudson River and Erie Canal
Caption: “Gateway to Freedom”
Exercise: Statue of Liberty Lifts with weight Reps: 17. 8. 8.
State: Ohio
Picture: Wright Flyer III (built by the Wright Brothers who were from Dayton); astronaut (Neil Armstrong, a native of Wapakoneta); state outline
Caption: “Birthplace of Aviation Pioneer”
Exercise: Squat Jumps Reps: 18. 0. 3.
State: Illinois
Picture: Young Abraham Lincoln; farm scene; Chicago skyline; state outline; 21 stars, 11 on left edge and 10 on right
Captions: “Land of Lincoln;” “21st state/century
Exercise: Lincoln LBC’s Reps: 18. 1. 18.

State: Kansas
Picture: American bison (state mammal), sunflowers (state flower)
Exercise: American Hammer Reps: 18. 6. 1.

State: South Dakota
Picture: Mount Rushmore, ring-necked pheasant (state bird), wheat (state grass)
Exercise: Mountie Climbers Reps: 18. 8. 9.
State: Alaska
Picture: Grizzly bear with salmon (state fish) and North Star
Caption: “The Great Land”
Exercise: Bear crawls 19. 5. 9.
State: Hawaii
Picture: Statue of Kamehameha I with state outline and motto
Caption: “Ua Mau ke Ea o ka ʻĀina i ka Pono
Exercise: Merkins 19. 5. 9.
State: California
Picture: John Muir, California condor, Half Dome
Captions: “John Muir,” “Yosemite Valley
Exercise: Condors (motivators) 18. 5. 0.
State: North Carolina
Picture: Wright Flyer, John T. Daniels’s iconic photo of the Wright brothers
Caption: “First Flight”
Exercise: Flying Squirrel 17. 8. 9.
Breathing exercise 5 sec in 5 sec out 10 breaths
Round 2 – do it again!!
Round 3 Favorites – North Carolina Dry Docks, Alabama Burpees, Bear Crawls (from somewhere) and Maryland Crab crawls.
Countarama – 10 + 3 on zoom
Namearama
COT – Welcome FNG F3 Rewind! Mountie’s college roommate visiting family in WW from Pittsburgh.
