THE SCENE: 63* and absolutely perfect! Bombshelter AO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo SSH Sealclaps x 10
Tempo Squats x 10
Tempo Merkins x 10
Tempo BBS X 10
Hurpees x 10
THA-THANG:
- Mosey to lower softball field with Hammer/weight stopping along the way to do presses/thrusts x 10, 4 stops (Weights represent carrying burdens in life)
- Circle the Waggons- without weight run single file around circle of cones, switch directions when hear “Switch”, when hear “Down” drop and do Burpee. Incorporate Highknees and side shuffle, RR for 5 min, pick up weights 10 presses, mosey w weight to next station Presses along the way
- Trolly Grid- start w 3 Merkins at every star running from one star to next x 8, BBS at stars lunge to next x8, 3 Squat Jumps at stars x 8 BearCrawl to next, 2 Burpees at stars x 8 and Broad Jump to the next
- Bo Knows- battle buddy up, one does wall sits while holding weight out while buddy does 100+ HighKnees, RR
- Pick up weight mosey to next station pressing along way
- run to cones stop and do 5 Carolina Drydocks at every cone x 10, go back the other way stopping to do 5 x Boxcutters at cone x 10
MARY:
Tempo flutter kicks x 15, Tempo Hello Dolly x 15, Dead Bug x 20, LBCs for last minute
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We can not control our burdens through out life but we have hope for eternal life through Jesus’ sacrifice. Leave your burden with him and rest assured!
MOLESKIN:
🙏🏻Pray for Mayberry’s daughter, Mose’s Friend and people in Florida due to Hurricane, and our FNG @Treble’s friend who is having brain surgery
ANNOUNCEMENTS:
Check out the calendar we have a lot going on!