THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
60 and warm
THA-THANG:
Warm-up
One Squat
Mosey to the ThunderDome.
Workout (35 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.
1. Catalina Wine Mixer: Burpees
2. Mountain Climbers: Mountain Climbers (No modification needed)
3. Monkey Humpers: Jump Squats
4. Low Slow Flutter: Plank
5. Lunges in Cadence: Alternating Lunges
6. Merkins: Push-ups
7. Freddie Mercury: Bicycle Crunches
8. High Knees: High Knees
Cooldown (5 minutes): – No time
1. Side Straddle Hop – 1 minute
2. Shoulder Pretzels – 30 seconds forward, 30 seconds backward
3. Standing Quad Stretch – 30 seconds each leg
4. Standing Hamstring Stretch – 30 seconds each leg
5. Shoulder Rolls – 30 seconds forward, 30 seconds backward
Remember to adjust the exercises based on your fitness level and feel free to modify them as needed. Take breaks when necessary and stay hydrated throughout the workout. Enjoy!
MARY:
Stop Stopping!
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.