THE SCENE: 47* – perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles forward x11
Arm circles reverse x11
Calf raises x11
Imperial squat walkers x11
SSH x22
THA-THANG:
Mosey over to amphitheater. PAX line up along the edge of the stage. Perform exercises with no rest between.
- Side step ups left leg x11
- Side step ups right leg x11
- Box jumps x11
Once complete Al Gore waiting for everyone to finish. Once everyone is finished perform next set of exercises no rest in between.
- Derkins x11
- Dips x11
- Ranger merkins x11
Once complete plank and wait for everyone to finish. Once everyone is finished, perform next set no rest between.
- Side step ups left leg x11
- Side step ups right leg x11
- Box jumps x11
- Derkins x11
- Dips x11
- Ranger merkins x11
Once complete Al Gore and wait for everyone to finish. Once everyone is finished, repeat last round of 6 exercises and run up center steps and around, back to stage and plank waiting for everyone to finish. PAX plank, alternating between holding at 6″ and up top. Recover and 11 count.
Mosey over bridge to the base of the Big Ball. Next exercise is… 11’s on the stairs. Start with 10 pull ups on the beams of the Big Ball, run up stairs to the top and perform 1 WWII Sit up. Repeat going through the 11s routine, working down in sit ups and up in WWII sit ups. Jack rabbits perform flutter kicks, penguins, and LBCs waiting for everyone to finish.
Recover and 10 count. Mosey back to start point for Mary.
MARY:
Only time for box cutters (22)
COUNT-OFF & NAME-O-RAMA
19 strong – Careless, Rousey, Cowbell, Blazer, Anchorman, G6, Kibbles, Singlet, Hang Tight, Petey, Amazon, Threadcount, Downhill, Soup, Bullseye, Zachias, Couger, Crawdad, Abort
CIRCLE OF TRUST/BOM:
Charles Plumb flew 75 combat missions over Vietnam before being hit with a surface to air missile. Even though he was flying too low and too fast, he survived but was captured and remained a POW for six years. Years after returning home, he was sitting in an airport and a man came up to him who knew his name and that he flew missions off the USS Kitty Hawk. Colonel Plumb, kind of amazed, asked the man how he knew that. The man had been the one to pack his parachute the day he was shot down.
Always remember who is packing your parachute, those that do things for you that you may not think about that end up being huge in your life.
MOLESKIN:
Continue praying for Sam and Brandt.