THE SCENE: Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Loosen shoulders – wide circles and baby circles, wacky jacks, plank – hands on CMU to squat position and hold CMU straight out, repeat.
Sprint Drills – bear crawl knees close to ground 10 yards out and backwards 10 yards back then sprint down and back. Lateral bear crawl same as above.
THA-THANG:
Mosey to football field, along way burpee variations: corn cob burpee x 10, run 50 yards then sit through burpees x 10.
“300” – 6 exercises, 10 repetitions each then sprint down field and back – 5 sets as fast as you can.
10 – Calf raise abductor squat jump
10 – Leg kick T push up
10 – Inchworm tuck jump
10 – Lateral squat jump to lunges
10 – Rocker Burpees
10 – Table top dip toe touch
redefiningstrength.com
MARY:
Lay on back, hold CMU above head wipers with legs, hand plank position ski hoppers, on bottom hands on ground behind back pull knees to chest: left, middle, right, banana hold then reverse banana hold
CIRCLE OF TRUST/BOM:
Read Ecclesiastes 3:1-8. May you read and apply to yourself
MOLESKIN:
ANNOUNCEMENTS:
Moses reminded group about Guardians for Garrett Kick Ball Tournament