THE SCENE: Clear and Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH / Burpees IC (5 SSH / 2 BRPS) x 5, LBAC’s (B) x 10, Chinooks (B) x 10, Seal Claps x 25 IC, OH Claps x 25 IC, Windmills x 10 IC
THA-THANG:
Cone Diagonals- Run FWD / BWD then reverse HOP FWD / BWD
Mosey to Bank for Moguls 3 count x 50
- Mosey to Norm Hill and along the way….10 MKNS, 25 Tricep Dips at old Lifehouse, Lunges from Bojangles to Frightworks Sign
- Norm Hill–> Bottom (R) Leg SGL SQT Top (L) Leg SGL SQT
- (R) Leg Hop…………………. (L) Leg Hop
- Alt T-Plank Arm Raises….. Plank Jacks
- BBS …………………………………………. CDD’s
- Imp Walkers …………………… Smurf Jacks
25 reps of each, run to top, jog to bottom
Mosey Back to AO and run Diagonals again
11’s at Planter Box- Dips and Incline MKNS
13’s Crab walk fwd and bWD with MKNs at the curbs
MARY:
Flutters x 25, Hello Dollies x 20 all IC
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Biohazard, Suave, & Fob
CIRCLE OF TRUST/BOM
Integrity
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.