THE SCENE: Upper 60’s I think…a little warm but not too bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Cherry pickers
- 10 Merkins OYO
- Rockettes
- Butt kickers
- Karaoke
- Calf Stretch
THA-THANG:
Battle buddy up and grab 1 CMU per group. Mosey to the outhouse for the following menu. Reps on the left were performed DORA style, while partner B ran to the top of the parking lot and did 5 reps of the corresponding exercise to the right. 1,000 reps if you finish…many did! Also, full transparency, I had everything written on a white board this morning. When I got home from work tonight my kids had erased the white board…so these may not be the exact exercises from this morning…but you get the idea.
| 100 reps DORA | 5 reps at top of hill |
| Burpees | Superman swim |
| CMU OH Press | Side Straddle Hop |
| CMU Curls | Side Lunge |
| CMU Big Boys | Box Cutter |
| Iron Mikes | Flutter Kick |
| Merkins on the CMU | Squat Jump |
| CMU Calf Raise | Speed Skaters |
| Carolina Dry Docks | Imperial Walkers |
| V-ups | Monkey Humpers |
MARY:
Dealers choice
- Peter Parker – Tweet-E
- 10 burpees – Ribbed
COUNT-OFF & NAME-O-RAMA
20 strong: Aladdin, La-Z-Boy, Fonzy, Viagra, Blue Cross, Ramrod, Sparky, Wagon Wheel, Pool Boy, Mouthwash, Bueller, Driftwood, Waxjob, Smoker, Dreadlock, Junk, Mayberry, Tweet-E, Ribbed, Bartman
CIRCLE OF TRUST/BOM:
Read a passage from 1 Timothy 6. Basic take home point is to keep your focus on Christ and to let him be your motivation. Don’t be lured by money, success or wordly pleasure…rather let Christ be your goal.
MOLESKIN:
I had originally planned to do this workout on Baby Everest which would have been a lot harder, but there was a skunk running around in the parking lot by that hill so I decided to audible. Saved by the skunk!!
ANNOUNCEMENTS: