THE SCENE: A chilly morning at bomb shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hopsx15 in cadence
Cherry Pickersx5 in cadence
THA-THANG:
Split Pax into 2 teams, each team has a Halloween fun bag with the following exercises. One member draws an exercise and runs lap to street and back while the rest of his team does the exercise. Team that wins holds a plank until losing team catches us
- Squats
- Iron Mikes
- Thrusters
- Burpees
- Bodybuilders
- Merkins
- Peter Parkers
- Gorilla Humpers
- Step ups
- Apolo Ohnos
Follow up with 1 minute each of
- Curls
- Press
- Chest Press
- Bent over rows
- Dips
- Dry Docks
Finish with each member of Pax calling out favorite exercise, then 1 minute of that exercise
MARY:
Flutter kicks, LBCs, shoulder taps
COUNT-OFF & NAME-O-RAMA
Welcome to Espy’s 2.0, Lumberjack
CIRCLE OF TRUST/BOM:
Advocacy. F3 has meant so much to myself and so many others of us. Let’s spread the word to help us reach more people
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.