THE SCENE: 18 degrees, snow flurries
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 IC
Tempo Squat x 25 IC
SSH x 30
THA-THANG:
Mosey to Big Lot
Uptown 50: Partner up. Two cones 30 yard apart.
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- Cone 1: 10 burpees then travel to second cone in the following manner
- Burpee Broad Jump
- Crab Walk
- Racoon Crawl
- Inch Worm
- Alligator Crawl
- Cone 2: 10 burpees then travel back to fist cone in the following manner
- Wheelbarrow (Partner 1)
- Wheelbarrow (Partner 2)
- NUR
- Sprint
- Bear Crawl
Mosey back to AO
V-Up Roll Up: Hands over head, sit up, touch toes, @ 45 degrees on down bring legs up and crunch and touch toes.
X-Factor: On 6 in X posture. Keep feet, back, arms 6-inches off ground. V-up Left hand to Right shin, V-up Right hand to left shin. Repeat to failure.
MARY:
Block wall sit-up. Place feet on top of planters (feet in mulch), butt against concrete in sit up position. Sit-up and touch toes. Repeat to failure.
COUNT-OFF & NAME-O-RAMA
100 burpees today!!!
CIRCLE OF TRUST/BOM:
As we start the New Year be attentive to those around you. They may not be having a great start to the year or have concerns about the coming year. Be good listeners and pray for the people around you. You don’t have to always get involved, just listen, pray, and if you speak to people find something that interests them to begin the conversation. We are called to love those around us, sooooo…
ANNOUNCEMENTS:
Open Qs on January 11 and January 27!!!