THE SCENE: breezy mid 40’s
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
20 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 windmills, 15 Moroccan night club
THA-THANG:
We played the 7 of diamonds this morning and won big! We started with a mosey and formed a line for an Indian run and found a nice “diamond-shaped” parking lot. Here’s the 7 of diamonds. Do each exercise at each corner of the diamond. All exercises are in increments of 7.
- 7 burpees
- 14 merkins
- 21 squats
- 28 SSH
- 21 flutter kicks IC
- 14 wide-arm merkins
- 7 burpees
I had 2 rounds planned, but I didn’t think that we would get to the 2nd. We got 7 diamond merkins at the corners and started on our way back.
- 14 walking lunges at the beginning followed by a mosey for a little bit.
- 21 mountain climbers and mosey to the F3 parking lot
- 28 hello Dolly (single count)
- jail break to the shovel flag
- 21 crabets to finish off.
MARY:
I guess you could call the crabets our Mary.
COUNT-OFF & NAME-O-RAMA
16 at JUCO this morning. Great Friday crowd!
CIRCLE OF TRUST/BOM:
Be a servant leader. John 13:13-16. Jesus had just washed the disciples’ feet showing a great example of being a servant leader. He humbled himself and became a servant to accomplish God’s will on this earth. Look to His example and remember that being a leader is about serving others. So, step up and take those leadership opportunities in front of you and serve!
MOLESKIN:
Pre-ruck with Doubtfire, Judge Judy, and Spotter was a great way to start the day! Thanks men.
ANNOUNCEMENTS:
CSAUP tomorrow! If you have never done an event like this, I highly recommend it! It is definitely an experience you will enjoy and not forget.
The monthly challenge is burpees OYO! Get ’em done boys!