THE SCENE: Another beautiful morning, cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, plank pointers, squats
THA-THANG:
CMU carry to parking lot big island. Do some presses, OH carry and curls on the way.
Carry 1 CMU on a speed walk. At cone, Run back to previous cone and back w/o CMU then do exercise. Pick up CMU speed walk to next cone and repeat. Exercises are:
- 15. Merkins
- 20 OH presses w/CMU
- 20 jump squats
- 20 plank pointers
- 20 dry docks
- 20 curl/press
- 20 plank over CMUs (each side is 1)
- 20 SSH
- 20 “bench presses” w/CMU
- 20 tri presses
run a full lap around after completing each round
REPEAT till time ends
MARY:
Flutter Kicks and a creative circle of pain Merkins
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
“But at the beginning of creation God ‘made them male and female.’ ‘For this reason a man will leave his father and mother and be united to his wife, and the two will become one flesh.’ So they are no longer two, but one flesh. Therefore what God has joined together, let no one separate.””
Mark 10:6-9
let your wife know you are one.
MOLESKIN:
great morning, great weather. Wax job came up with the topper for ring of fire merkins. The “real Superman” doing a merkin and on way up putting your arms and legs off the ground.
ANNOUNCEMENTS:
Goliath at the Gorge, Brolympics