THE SCENE: Overcast, 46°F, Feels like 42°F, Humidity 80%, Wind 8mph from SW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH 25x IC
- Cherry Pickers (slow for stretch) 5x
- Little Baby Arm Circles 15x IC Forward & Reverse
- Merkins 10x OYO
THA-THANG:
- Mettle Forger WOD
- Buy in: 100 Burpees
- Part 1: (complete reps in any order)
- 100 Dips
- 100 Squats
- 100 Mountain Climbers 4ct
- 100 BBS
- 100 Flutter Kicks 4ct
- 1 Mile run
- Part 2: (complete reps in any order)
- 100 Merkins
- 100 Handstand Merkins (instead of pull-ups)
- 100 Lunges
- 100 Hammers
- 1 Mile run
MARY:
No time for mary.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Sometimes we need help to get through tough situations. Family is there for us no matter what, but sometimes family is more than just blood relations. Even Moses needed help to hold up his staff for the Israelites to win the battle, even with God on their side. Trust in your family and your chosen family to lift you up when needed.
MOLESKIN:
ANNOUNCEMENTS:
May 4th – 5k race at PHS at 3pm – https://runsignup.com/Race/TN/Powell/RunforthePanthers5k#
Workday at Fountain City Park to install a Buddy Bench and a Hopscotch court at 8:30am. Bring any tools you have to help with the installation.