THE SCENE: Foggy
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, OHCs, Tempo Merkins, Tempo Squats, Jumping Flamingos across the Parking Lot
THA-THANG:
- Parking Lot: 10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Craw Bear back to start, 2 Merkins. Rinse and Repeat up to 5 Merkins. Round 2) Same concept with Lunge/Squats.
- Soccer Field: Charles Bronson – 50 Reps of a called Exercise, Run 90 yards, Bear Crawl 10 yards, Run back to start. Rinse and Repeat. Exercises: Merkins, Squats, Flutters, and SSH.
- Concrete Bleachers: Grinder. One partner does step ups while other runs along walking path and across bridge. The runner encountered three stations along the run: 15 Merkins, 10 Squats, 5 Burpees before returning to relieve stepping partner. Switch, Rinse and Repeat for total of two rounds each.
- Concrete Bleachers: Calf Way to Heaven – Perform called number of Calf Raises, box jump to next bleacher seat, repeat for total of 4 rounds. We did a total of 12 rounds – 1 Round with 10 reps, another with 15, another with 20.
- Soccer Field: Hidenberg BLIMPS – 4 Corners, called exercise with reps at each. Round 1) 10 Burpees at every corner, Round 2) 20 Lunges at every corner.
MARY:
Plank for 1 minute.
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
Work with all of your heart as if you are working for the Lord. Colossians 3:23
MOLESKIN:
We had a visitor from Woodstock, GA.
ANNOUNCEMENTS:
N/A