THE SCENE: Warm as usual
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 10 seconds of plank, 10 seconds of low plank – Repeat
- Al Gore Tuck Jumps (10s hold) x5 IC
THA-THANG:
50 Stars and 13 Bars – After each set of exercises, run down to the road and back. On your way back, do 13 Merkins or 13 Pullups, alternate which one you do each time back.
With a CMU:
- 50 Dead Lifts
- 50 OH Press
- 50 Bench Press
- 50 Curls
- 50 Bench Squats
- 50 Upright Rows
- 50 Thrusters
- 50 Bent Rows
Ditch the CMU:
- 50 Good Mornings
- 50 Star Jacks
- 50 BBS
- 50 OH Claps
- 50 Flutter Kicks (4 count)
MARY:
- American Hammers x20 IC
- Cash out with LBC’s
COUNT-OFF & NAME-O-RAMA
13 Made it out this morning with FNG RadioShack!
CIRCLE OF TRUST/BOM:
Galatians 5:13-14 You, my brothers, were called to be free. But do not use your freedom to indulge the sinful nature; rather, serve one another in love. The entire law is summed up in a single command: “Love your neighbor as yourself.”
This week we celebrate America’s birthday and the freedom that comes with it. We are lucky to have the freedom we have, use it for good.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.