THE SCENE: very nice cool weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
Pain Stations: run around the course stopping at cones for exercises. Sprinting or bear crawl to next cone when indicated. Exercises at cones are:
- 5 burpees
- 20 3ct LBCS
- 20 merkins
- 25 SSH
- 10 inch worms
- 25 2ct step up
- 30 toe tap planks
- 30 squats
- 30 dry docks
- 10 jump squats
- 20 shoulder taps 2ct
not necessarily in that order
MARY:
some flutter kicks, and some boat canoes
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Old Testament is like a stained glass window. It is beautiful on its own, well made and intricately designed but its true beauty is not shown until the light hits it. Jesus is that light. Challenge yourself to read more of the Bible, especially the Old Testament with Jesus in mind.
MOLESKIN:
Good to be back
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.