THE SCENE: Upper 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x20 IC
- Arm Circles x10 IC (each direction)
- Cherry Pickers x8 IC
THA-THANG:
Dora – movement is a suicide with 3 cones. 1st cone = 1 burpee, 2nd cone = 2 burpees, 3rd cone = 3 burpees
Two rounds of Dora:
- 100 Merkins
- 200 BBS
- 300 Squats
- 100 Dry Docks
- 200 Flutter Kicks (2ct)
- 300 Iron Mikes
Finish up with a round of 7’s – Body Builders and Iron Squats
MARY:
Practiced our Dr. W’s! (but only 10, cause they suck)
COUNT-OFF & NAME-O-RAMA
8 came out to get better
CIRCLE OF TRUST/BOM:
I wanted to use this day to continue to talk about fitness. The first F of F3 is fitness, and that’s what we do for 45 minutes each morning. Use that time to make yourself better. Short cutting exercises to stay out of the back or to try to race someone is only cheating yourself. If you take shortcuts out here, where else are you short cutting your life?
Work on your form, get yourself better. Are you setting a good example? If an FNG comes out and watches you to see how to do these exercises, would you be proud that he copies how you do it?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.