- THE SCENE: 65 degrees clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Annies x 10 IC (B) - Carolina Dry Docks x 25
- Cheerleaders x 25
- Plank Jacks x 20 IC
- Tempo Squats x 12 IC
THA-THANG: - Mosey in parking lot to post–> Corner to Corner sequence Station A perform # ex’s listed sprint to Station B perform # ex’s listed and backward run back to station A and repeat down the list:
- A= 1) 10 BBS 2) 20 Mtn Climber 4 count 3) 30 E2K’s (B)
- B= 1) 10 Crucible Mkns 2) 20 Clerkins 3) 30 Plank Shoulder taps
- Once complete above head to planter box and perform step ups until last PAX done
- Mosey to Splash Pad park and Crab Walk to instructions
- Partner RELAY with Coupons: Partner 1 performs ex on list while partner 2 runs lap around splash pad to the coupon pile (boulders). Partner 2 performs 25 of listed exercise (OH Lifts, Curls, Rows, OH Triceps) then returns with boulder to give to Partner 1. Trade places, repeat down the list until each partner performs the same exercise. List included:
- Hurpees
- Derkins
- Jump Squats
- Monkey Humpers
- Single leg squats (ALT)
- Mosey to MARY
MARY:
Never Cross Dollies x 20 IC, Flutter Kicks x 20 IC
COUNT-OFF & NAME-O-RAMA
Fast-n-Easy
Natty
Mr. Wedgie
Tractor
Herbie
Norm
CIRCLE OF TRUST/BOM:
Perseverance towards your goal or THE Goal was the message. Read Philippians 4:13 and 3:13-14.
MOLESKIN:
Brickyardigans persevered today and a tough Q with little breaks and a huge need for H20.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.