THE SCENE: Clear skies and crisp, another perfect day for a beatdown.
F3 WELCOME & DISCLAIMER
- Welcome to F3: Fitness Fellowship/Faith
- My name is Spielberg
- Couple of things before we begin:
- I am not a professional
- Ths is a free workout, you are here on your own volition
- I don’t know the injuries you may or may not have, so modify as needed. Push yourselves, don’t hurt yourselves and push the men around you when they need it.
WARM-O-RAMA:
SSH
Knox chatty pickers
Willy Mays Hayes
Tempo Squats
Tempo Merkins
LBAC -F
LBAC – R
Hellelujahs
THA-THANG:
Football field marked with 12 cones (8.5ish yard increments). Perform 10 Burpies, 10 mountain climbers, bear crawl to 20, repeat. 10 Burpies, 10 mountain climbers, bear crawl to 30. 10 Burpies, 10 mountain climbers, bear crawl to 40; 10 Burpies, 10 mountain climbers, bear crawl to 50, repeat to 100. When reaching the 100 yards, sprint, mosey, or crawl back to start. Repeat until time expires / pick up six.
For travel can interchange bear crawls with lunges as you see fit.
MARY:
None
COUNT-OFF & NAME-O-RAMA
YES – 15 HIMS including @Iron Chef and @Ride Along and 2 FNG’s Welcome @Bazinga, @Mulligan
CIRCLE OF TRUST/BOM:
Psalms 18:2
“The Lord is my rock, my fortress and my savior; my God is my rock, in whom I find protection. He is my shield, the power tht saves me, and my place of safety”
MOLESKIN:
9 FNG’s this month!
ANNOUNCEMENTS:
Q Calendar up, prayer requests and pictures taken.