THE SCENE: Perfect morning. High 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Shoulder circuit (no rest):
– 15 manly arm rotations forward + backward
– 15 Moroccan night clubs
– 15 shoulder taps
– 15 OH claps
– 15 shoulder taps
– 15 Moroccan’s
– 15 manly arm rotations backward + forward
2. ATM’s
3. Cobra Merkins
4. Little bit of…
5. Tempo Squats
THA-THANG:
Mosey to rock pile by L&N and grab paver coupon
Head toward amphitheater, but while walking:
- 25 curls, 25 OH tricep extensions, 25 OH presses, 10 walking lunges
- 20, 20, 20, 10
- 15, 15, 15, 10
- 10, 10, 10, 10
- 5, 5, 5
Volume circuit on stage:
- 50 curls, 50 OH triceps, 50 OH presses, 50 merkins, run stairs, 50 inverted rows
- 40, 40, 40, 40, stairs, 40
- 30, 30, 30, 30, stairs, 30
- 20, 20, 20, 20, stairs, 20
- 10, 10, 10, 10, stairs, 10
Additional final set of 10 curls, 10 tris, 10 presses, 10 burpees, stairs, 10 rows while waiting on others to finish
Mosey back to AO to return rock
Simple and painful
MARY:
No time. Finished right at 6:15
COUNT-OFF & NAME-O-RAMA
11 PAX. No FNGs
CIRCLE OF TRUST/BOM:
Echoed Pfeiffer’s word from Saturday. Don’t be a scumbag. Be a great person and don’t surround yourself with negative people.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.