- THE SCENE: Cool and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: - 15 SSH
- Cherry Pickers
- 10 Tempo T-Merkins
THA-THANG: - Mosey to Waxjob Hill
- 7’s with a Burnie up the hill each time: Prison Get-ups at the top, V-ups at the bottom
- Mosey to the Grinder
- 6 Sets of 2 exercises, 3×15 reps of each exercise per round, Suicide between each round
- Set 1: Box Jumps and Over-Block-Merkins
- Set 2: Leg extensions on the bench and Decline Merkins
- Set 3: Super Skater Jumps and CMU Overhead press
- Set 4: WW2 Sit-ups and Incline Merkins
- Set 5 Water-pumps (15 each leg) and 1 arm CMU Rows on the bench
- Set 6 Squat Jumps and Dips
- Extra Time: AMRAP
- 10 Peter Parker
- 10 Lunges
- 10 Merkins
- 10 Squats
- 10 BBS
- Run to Troll bridge, 3 burpies
- MARY:Ring of Fire: Plank and J-Lo’s
- Banana and Canoe
- Flutter Kicks
- CIRCLE OF TRUST/BOM:
Ps. 119:105 “Your word is a lamp to my feet and a light to my path.” Over the last several months I have greatly dropped off the amount of time I have spent reading the Word. This is just like walking down a dark path/hallway with a flashlight in my pocket but being to lazy or preoccupied with something else to pull it out and use it to know where to go/what to do. God has given us an incredible privilege and blessing of being able to hear Him speak every day, anytime we want to by giving us his Word. Read it and listen to Him! - MOLESKIN:.
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ANNOUNCEMENTS:
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Fitness. Fellowship. Faith.
