THE SCENE: 60s, cool. Ice cool.
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness – Fellowship – Faith!
- My name is Steam and I am delighted to be your Q this morning!
- I am not a professional and you are here on your own volition – which means no one is going to force you to do anything this morning – you have to make the choice to push yourself and those around you!
- If you need to modify any of the exercises we do this morning feel free to do so.
- Today is the 13th day of June and day what you will about the number 13 but I’m feeling pretty lucky, I hope you are too! Let’s keep the mumblechatter and morale high this Morningside !!!!
WARM-O-RAMA:
- Cherry-Picker: 13×4 IC
- SSH: 13×4 IC
- Rockette: 13×4 IC
- Imperial Walker: 13×4 IC
- Torso Twist: 13×4 IC
.
THA-THANG:
Mosey to Market Square Pavilion
Swanson leads PAX in 10 1-count merkins by Eddie’s Health Shoppe on Union
Abort leads PAX in 10 1-count merkins by market square bell
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- Get in battle buddy teams
- BB1: sprints down to splash pad
- Executes 13 squats (1-count)
- Sprints back to recover BB2
- BB2: executes 13 4-count flutter kicks
- Once both you AND your BB complete two evolutions of squats, recover right here in the squat position.
- Mosey to Market Square parking garage
- Tower of Power
- 6 floors (all 1 count)
- F1 = 13 merkins
- F2 = 13 big boy sit-ups
- F3 = 13 squats
- F4 = 13 flutter kicks
- F5 = 13 Apollo onos (at top)
- F6 = 13 smurf jacks (at top)
- Mosey back to AO
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
-
- Goliath Must Fall
- Fear Must Fall
- “But now thus says the Lord, he who created you, O Jacob, he who formed you, O Israel: “Fear not, for I have redeemed you; I have called you by name, you are mine.”
- Isaiah 43:1 ESV
- https://www.bible.com/59/isa.43.1.esv
- Who or what is your Goliath today and this week?
KEEP THE FAITH & FIGHT THE GOOD FIGHT!