THE SCENE: 66 with low humidity – absolutely perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Tempo Squat x 10
- Tempo Merkin x 10
- OYO stretching
- Burpees x 5
THA-THANG:
- Mosey 2001 feet to the workout point
- Partner up and complete the 9 sets of exercises, 11 reps each. Between each set, fireman carry your partner to the cone and back.
- Fist Bump Merkin
- Squat Jump
- Burpee
- Iron Mike
- V-up, Roll-up
- Spread Eagle Merkin
- Smurfjack
- Mountain Climber
- Plankjack
- Mosey back to AO while team-carrying 3 men at all times.
- Back at the AO – Paula Abdul Bear Crawl the parking spaces doing 5 Dry Docks each time your forward or backward progression stopped.
MARY:
- LBC x 50
- Box Cutter x 25
- AMRAP Merkins x 30 seconds
COUNT-OFF & NAME-O-RAMA
10 PAX: Wagon Wheel, Junk, Mayberry, La-Z-Boy, Trap Door, Bueller, Sparky, Waxjob, I-Beam, Bartman
CIRCLE OF TRUST/BOM:
Reflection on 9/11….where we were on that day & how it felt. That day made me ask myself the question of what is really important in my life – and for a while I focused on that. But like so many others I’ve lost that focus. Today’s challenge is to re-center your priorities on your faith and your family.
MOLESKIN:
ANNOUNCEMENTS:
F3 Olympics coming up Nov 3-4