THE SCENE: 30’s and a bit nipply
F3 WELCOME & DISCLAIMER💪✔
WARM-O-RAMA:
Cherry Pickers, Wind-Mills, Tempo Merkins, Dancing Bear, Tempo Squats
THA-THANG:
1) With CMU: Sets of 30-25-20-15-10 of Alpos, Squats, Shoulder Press, and Curls. Each set had a distance Farmer Carry after.
2) Divide into two groups. Group 1 Moseys and does 5 Burpees at every corner of the basketball court. Group 2 Farmer Carries their CMU down the path where there are pain stations along the way to be done with the CMU. When Groups complete their task, they switch and repeat for AMRAP. Pathway Pain Stations: Buy In with 5 Burpee Jump Overs……..1. Thrusters(x10), 2. Shoulder Press(x15), 3. Merkin Overs(x10), 4. Shoulder Raises(x15), 5. Curls(x20), 6. Squats(x15), 7. Tricep Extensions(x20).
MARY:
Flutters(ICx20), Hello Dolly(ICx20), 6inch LBCs(ICx8)
COUNT-OFF & NAME-O-RAMA
10 Strong, including one FNG “Limbo”
CIRCLE OF TRUST/BOM:
John 15:4 – “Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me.” Jesus gives us ONE STEP to success in this life.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP/ Blood Drive