THE SCENE: 60ish and cloudy. No rain yet!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Now grab 2 cans each from Charmin’s food drive box; Imperial Squat Walkers x 20; Tie fighters x 11 each way; line up on the baseline curb for some Rocky Balboas. All in cadence.
THA-THANG:
- Mosey to the Cloud for some Aiken (or Ai-CAN) Legs: 20 squats, 20 box jumps, 20 Mary Katherines, 20 Rev. Lunges, rinse and repeat. Stop midway for 10 burpees (10 burpees every time someone drops a can!)
- Rest with Flutter kicks IC x 20.
- Mosey to the Pavalon and partner up. 20 step ups on the tables while the partner wall sits with cans held out. Rotate out. Rinse and repeat.
- Mosey to bottom of Baby Everest (or is it Little Cardiac??). Vote to hold on to the cans for the remainder of the workout.
- Bro-CAN Back Mountain: Doras with your partner. One partner Bernies up the hill (back pedal) and then runs down while the other is doing SSH or Moroccan Night Clubs (250 total for each exercise).
- Back to the Cloud for Can Ups: Grab a bench, plank position with cans in front of you. Place one can up on bench from plank, then merkin, then other can up on bench, then merkin, then one can back down on ground, merkin, and other can back down on ground and merkin. That’s 1. Do 10 of those.
- Mosey back to AO
MARY:
Code Brown led in some Canned Thors, then some Canned Dollies
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Food drive message: “Another of his disciples, Andrew, Simon Peter’s brother, spoke up, ‘Here is a boy with five small barley loaves and two small fish, but how far will they go among so many?” John 6:8-10. We never know what small thing will lead to big miracles. Have faith and great things can happen from even the smallest gesture.
MOLESKIN:
Prayers for Pacman and his wife as she goes to Vanderbilt for evaluation of eyesight issues.
ANNOUNCEMENTS:
- Last week for the food drive! 2) Brolympics on Nov. 9. Sign up now!!
