THE SCENE: Beautiful & Clear, until workout time. No stars to gaze at…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC | Windmills IC
- Baby Arm Circles IC
- Grady Corns IC | Rockettes IC
THA-THANG:
Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.
Station 1
- Diamond Merkins
- Lunges
- Box Cutters
Station 2
- Dry Docks
- Squats
- Flutter Kicks
Station 3
- Shoulder Taps
- SSH
- LBCs
Station 4
- Hand Release Merks
- Single Leg Bridge
- Imperial Walkers
MARY:
STRETCHES:
- Bend down & grab toes
- Sit squat
- Knee to chest / Knee across
- Child pose
- Downward dog
- Cobra Kai/upward dog
- Pigeon Pose
- Child pose
- Downward dog
- Upward
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM: Golden Rule
ANNOUNCEMENTS: HH. Waxjob. Q
PRAYER