THE SCENE: 51F little foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop (IC) 4 CT x 10
Tie Fighters X10
Cherry Pickers x5
Bird Dog each side 10
Toe Merkins 4-ct IC – 10
Plank Punch Alternating 10 each side – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized.
THA-THANG:
Mosey to the back of campus.
50 – 2 count Flutter Kicks
15 Merkins
Run a lap then wait for the 6 before starting each round by holding a plank.
40 LBCs
15 Merkins
Run
30 American Hammers
15 Merkins
Run
20 BBS
15 Merkins
Run
10 Burpees
15 Merkins
Run
20 Dead Bug 4-count
15 Curb dips
Run
30 Plank Punch singles
15 curb dips
Run
40 LBCs
15 Curb Dips
Run
50 Hello Dolly’s
15 Curb Dips
Run
Bonus round – Mandolin made us do 10 more Burpees
15 Curb dips
Run
CMU work on the way back
* AMRAP: CMU bench press, curls, then CMU toe merkins.
Mosey back to the flag.
MARY:
Nope
COUNT-OFF & NAME-O-RAMA
16 – Hoopty, Waxjob, Hotpants, Skid Mark, Dumpster Dive, Slappy, Caveman, Kick-Flip, Curry, Jenner, Betty, Mandolin, Mermaid, Nadia, Curveball, Anchorman,
CIRCLE OF TRUST/BOM:
The Holy Spirit – I often forget about this powerful and holy presence that Jesus was very proud about leaving with us?
But the Helper, the Holy Spirit, whom the Father will send in my name, he will teach you all things
Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words.
I leave you with this:
Create some quiet space this week and ask the Holy Spirit to work in you.