THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Big circle of 8 cones about 30yd diameter
1) 30 CMU CURLS
2) 30 CMU squats
3) bear crawl to center and back x2
4) get ups with the CMU X5
5) 10 blockies
6) 20 squat high pulls
7) 10 one arm rows each
8) 20 merican R-L swaps
Run a lap around the circle after completing each exercise
(completed two rounds)
run 5 laps around circle
MARY:
Flutter kicks x30, Superman’s, iron mikes, Tweet-E inspired one armed Spider-Mans
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Give your best to God and others. Example of a friend staying at the house and putting them up in a nice bedroom as opposed to the basement floor.
MOLESKIN:
Teeet-E is a beast. One armed everything. Also, word for the wise. If you have a son and he wants to date his daughter. He will meet with him before and explain to him that he knows he as a penis.