THE SCENE: clear brisk 50 degrees morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 lumberjack , 10 inchworm, 10 merkin nightclub ,10 cherry pickers
THA-THANG:
Floor is lava: 10 safe zone with different exercises , one tagger with yoga ball. The tagger hits a runner . Runner 10 merkins an becomes tagger.
- 10 round the world
- 5 burpees
- 10 CMU thrusters and 10 CMU biceps
- 20 ball slams
- 10 incline merkins
- 20 rope whips
- 21 preacher curls
- 4 tricep bends
- 15 goblet squats
5 Minute EMOM ( every minute on the minute) 30 seconds exercise 30 second rest.
1. Mountain climbers
2. Weighted American hammers
3. Heavy big boys
1 minute 20:20:
20 seconds pull up leg lifts
20 seconds pull up leg hold
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD: God us amazing Father who always listens to us