THE SCENE: Bone Chilling…Ice forming on clothing and beards
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Park Recon Capri Lap.
Steve Earle (copperhead squats, hillbilly) ICx10
Sixty Second Arm Circles (SSAC) (T-plank Arm Circles, LBC, T-plank Other Arm Circles, Merkins) ICx15
Goofball ICx20
Absolution OYOx15…ish
Febreze (2:10 Ratio – BBS:Air Press w/feet 6″ off ground) x10:50
THA-THANG:
Partner up. Partner 1 completes 50 meter suicides while partner 2 completes as many movements as possible. Once the team has completed 200 Merkins they will replace the suicides with burden carries; carrying 2 CMUs 50 meters down and back.
B.O.M.B.S.
Burpees x100
Overhead Triceps Extensions (w/cmu) x150
Merkins x200
BBS x250
Squats x300
MARY:
While waiting on 6 to finish B.O.M.B.S. we started Mary and each team joined as they completed B.O.M.B.S.
Cross Crunch ICx10
Heel Touches ICx10
American Hammers ICx10
X’s & O’s for time
COUNT-OFF & NAME-O-RAMA
9 PAX Pushed Through The Extreme Cold Beatdown!
CIRCLE OF TRUST/BOM:
Short and sweet….The ability to see the Lord’s signs and take them for what they are.
MOLESKIN:
ANNOUNCEMENTS:
Start making your Headlocks now, Most people are going to tell you it’s too cold, but with the new year resolutions going around and people wanting to get back into fitness now is the time to plant the seed! Tell them about F3 and we’ll see them in a few weeks!!