THE SCENE: Dark and Kind of chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Roxanne by the police. Everytime the song says Roxanne -Merican. Everytime the song says “put on the red light” jump your feet up to your hands while remaining in plank
THA-THANG:
10,15,20
AO parking lot beginning on baseline, PAX would do 10 reps of an exercise at the starting side, sprint to the other side doing 10 reps of that same exercise. go through all the exercises. Rinse and repeat rounds of 15, and 20
- Merican
- Squat
- Dry Dock
- Squat Jump
- Burpee
Mosey in two lines to the Chapel for some leg work
- Parrell Squats: 10 reps on a 4 count
- Staggered Leg Squat, left leg out – 10 reps on a 4 count
- Split Leg Squat, left leg out – 10 reps on a 4 count
- Parrell Squats: 10 reps on a 4 count
- Staggered Leg Squat, right leg out – 10 reps on a 4 count
- Split Leg Squat, right leg out – 10 reps on a 4 count
Mosey in two lines to the AO
Crabwalk suicides. Crabwalk from the baseline to the first parking line and back to start. Crabwalk from the baseline to the second parking line and back to start.Crabwalk from the baseline to the thrid parking line and back to start.
MARY:
15 American Hammers on a 4 count
15 flutter Kicks on a 4 count
20 Big Boys on your own
COUNT-OFF & NAME-O-RAMA
34 no FNGs
CIRCLE OF TRUST/BOM:
People are always watching, especially our kinds. Our actions and our reactions speak louder than words. They are watching and listening even when we don’t think they are or we wish they weren’t.
John 13:34-35