THE SCENE: 72° , partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (jumping jacks) – x30 IC 4CT
Baby Arm Circles (rotate arms forward 15x then back 15x) – x15 IC 4CT
Michael Phelps (bear hugs) – x30 IC 4CT
THA-THANG:
Mosey to the Gresham Middle School Stairs/Hill
- 15 Big Boy Situps at the bottom
- Sprint to the top of the hill
- 15 Squats at the stop sign
REPEAT
5 Cones will be set up in a ~100 yard field.
ROUND 1: frog squat to broad jump between cones
ROUND 2: run suicide to get to next cone
Cone 1:American Hammers – x30 4CT
Cone 2: Worst Merican Ever (10 wide merc, 10 reg merc, 10 diamond merc)
Cone 3: Mountain Climbers – x30 4CT
Cone 4: Drunk Mercs – (10 left hand high mercs, 10 normal mercs, 10 right hand high mercs)
Cone 5: Over head claps – x15 4CT
MARY:
- The Spanking (30 burpees together)
- Flutter Kick x10 IC
- Edward Scissor Legs x10 IC
- Circle of Pain
- Boat/Canoe on the way out
COUNT-OFF & NAME-O-RAMA
4 HIMs celebrated with me. Wilson, Herbie, Mr. Wedgie, and Filter.
CIRCLE OF TRUST/BOM:
We have been going through Nehemiah at church. It has been eye opening for me to see the amount of opposition he faced when doing something God had called him to do. We may face the same opposition/distractions when we are trying to accomplish our goals, whether that be in our marriage, parenting, at work, or trying to better ourselves at F3. Read Phillipians 3:12-14