THE SCENE: 70 degrees. Slight breeze, but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 10 x SSH IC
- 10 x Little Arm Circles IC each way
- 10 x tempo squats IC
- 10 x tempo merkins IC
THA-THANG:
Mosey with CMU to Tennis Courts. Leave CMU on parking lot side. Run 1 lap around tennis courts with stop at each corner for 10 merkins.
Thing 1:
Partner Up. One partner runs the width of 2 tennis courts, 5 Plank Jacks (4 ct), run back. The other partner is doing the exercise below and then they swap. Exercises are done for the length of time the other person is running. Most pax did 2 rounds.
- Flutter Kicks (CMU)
- Gas Pumps
- American Hammers
- Big Boy Sit Ups
- Hello Dolly
- Swimmers
- Rinse and repeat
Thing 2:
Back to the Grinder. No Partner. Complete the four exercises below then run to Troll Bridge and Back. Reps for each round are 10-15-20-15-10. Most made it up and down the ladder with a few starting back up the ladder.
- CMU Swings
- Bent Over Rows
- CMU Floor Press
- Overhead Press
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
John 1:4-5 “4 In Him was life, and the life was the light of men. 5 And the light shines in the darkness, and the darkness did not [a]comprehend it.” That’s how it was for me. When I was in the darkness I didn’t understand the Light.
MOLESKIN:
Prayers for healing for family members particularly for Hammy’s and Limbo’s family.
ANNOUNCEMENTS: