THE SCENE: Cold, 22 Degrees.
F3 WELCOME & DISCLAIMER: I am not a professional, the workout is free, and we are at Fitness, Fellowship, and Faith. I do not know your injuries, so modify as you see fit.
WARM-O-RAMA:
| Cherry Pickers |
| Motivator from 10 |
| Around the World Merkins (20) |
| Baby Arm Circles |
THA-THANG:
| Reps of 20 for each exercise | |||||
| Station 1 with Coupons | |||||
| 20 | Rows | ||||
| 20 | Curls | ||||
| 20 | Squat Thrusters | ||||
| 20 | Tricep Ext | ||||
| 20 | Calf Raises with Coupon | ||||
| 20 | BBS with Coupon “Louganis” | ||||
| Run from station 1 to 2, perform exercises, rinse and repeat | |||||
| Station 2 at the pavilion | |||||
| 20 | Wide Merkins | ||||
| 20 | Squat Jumps | ||||
| 20 | Picnic Table Dips | ||||
| 20 | Diamond Merkins | ||||
| 20 | El Capitan to bleachers | ||||
| 20 | Picnic Table pull Ups | ||||
| Mosey to Playground | |||||
| 10 | Lunges (each leg) with one leg on the wall | ||||
| 20 | Derkins | ||||
| 20 | Dips | ||||
| Mosey Back to AO | |||||
MARY:
| 20 | Pickle Pounders | |
| 20 | Merkins | |
| 20 | Flutter kicks | |
| 20 | Hello Dolly’s | |
| 20 | Box Cutters | |
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
| Deuteronomy 6:5 | ||||||||||
| Matthew 22:38 | ||||||||||
| God’s message is the same from Moses, to Jesus, and to us. Love God with all of your heart, mind, and soul. | ||||||||||
MOLESKIN:
NA
ANNOUNCEMENTS:
NA