April 2021 Black Swamp 2.0 Workout
AO: Sidecut Metropark

PAX: Carebear (M-FNG, Hot dog, Vader, GOAT), Patch (M-FNG, Wanda, Nugget), Lonzo (M-Nettle, Spiderman, Black spider), Fat Amy (FNK-Super villain, Silver surfer), Biggie (Grand slam, Slushy, Kion), Catnip (FNK-Root beer), Stark (M-Mama moose, Shooting Star, Steamer), Lyman (M-Bookmark, Brick, Shield, Mario, Rubble)

QIC: Lyman

Welcome
F3 Mission & Core Principles
Disclaimer

Warmup: rapid switching (at Qs instruction) between running in place, arm circles, flapping like a bird, toe touches

The Thang:
Rolled a large die to determine one of six exercises. Kids took turns rolling the die.

Exercises:
1 – 10 Burpees
2 – 25 Side-Straddle Hope
3 – 20 Merkins
4 – 20 Squats
5 – 20 Small Arms Circles (20 fwd, 20 back)
6 – 20 Donkey Kicks

After each exercise, there was a race between 2.0s and parents, out to cones approx. 20yds away and back. Each race corresponded to an animal. PAX were encouraged to mimic a characteristic of each animal.

Races:
Bear crawls – growl
Frog jump – ribbit
Bunny hops – make rabbit ears while hopping
Crab walk – 2.0s allowed to pinch parents for an advantage
Copperhead lunge – hands up to sides of heads and hiss
Duck walk – quack

Alternated rolling the die for exercises and racing parents vs. 2.0s. Each exercise was rolled, but Burpees were only rolled once. After twice through the races everyone had put some good work. Rain began so we all retreated to a nearby picnic shelter. Decided to start COT a little early, as some of the younger PAX were starting to grumble.

Circle of Trust:
Count-o-rama
Name-o-rama: welcome to FNKs Root Beer and Super Villain, and two FNG Ms (to be named at a FIA workout).
Announcements
Ended with Prayer

Most stayed around to color encouragement signs for mile 23 of the upcoming Glass City Marathon. T-claps to the FIA ladies for supplying posters and markers.

Humbled to lead a fine group of families today!

Lyman