THE SCENE: 55 degrees with heavy fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Hairy Rockettes
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
THA-THANG:
Mosey to Tomorrow Poke stopping for Soul Claps and 5 burpees.
Circuit using the runner as a timer or setting 1 min timer if there was no runner.
- Run stairs
- Sledge hammer swings
- BBS w/ 10 lb med ball
- Mountain Climbers
- Dips
- Ladder drills
- Jump rope
- Flutter kicks
- Merkins
- KB swings w 35 lb
MARY:
20 CMU curls
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.
Humble: the 8th pillar
The verse for this pillar is Proverbs 18:12
“Haughtiness goes before destruction; humility precedes honor.”
Proverbs 18:12
Being humble doesn’t mean to think less of yourself, but to think of yourself less
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.