THE SCENE: Muggy Monday at Rampart due to rain yesterday
F3 WELCOME & DISCLAIMER

• I am not a professional
• You are participating at your own risk
• You are responsible for your own well being (I do not know your injuries-scale where necessary)
• You are here voluntarily
• Do your best

WARM-O-RAMA:

Side Straddle Hop

Willie Mays Hayes

Tempo Squats

Tempo Merkins

Chattanooga Cherry Pickers

Moroccan Night Clubs

Knoxville Cherry Pickers

#thatsucked

Section 1:

EMOM for 10 minutes

1 Burpee

5 Merkins

10 Bench Dips

Section 2:

12 Minute Plank Hold

Every time any guy breaks, the group does:

5 Burpees

20 High Knees

Section 3:

100 Side Straddle Hops

80 Flutter Kicks

60 Squats

40 Crunches

20 Merkins

40 Crunches

60 Squats

80 Flutter Kicks

100 Side Straddle Hops

 

MARY

No time for Mary

CIRCLE OF TRUST/BOM:

“Therefore encourage one another and build each other up as you are already doing.”

‭‭1 Thessalonians‬ ‭5:11