THE SCENE: mid 60’s and warm….weird weather for January
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- mosey around the island
- SSH x 10
- Squats x 10
- Rockettes x 10
- Tempo merkins x 10
- Cherry pickers x ? just do some ’till your ready.
THA-THANG:
- Start out on the track. Route 66 burpees at each light pole going the long route to the other side of the park. 13 poles total. Lots of burpees
- Kraken style run around the island with 6 stations. Start with 5 Merkins and 5 Iron Mikes (each leg) at the first station and increase by 5 each lap. Reps = 5, 10, 15, 20, 25, 30 at each consecutive station.
- Mosey to the long hill by Watt Rd. Battle buddy up for DORA 1,2,3.
- 100 squats, 200 Big Boys, 300 Flutter Kicks
- Partner A does exercises while Partner B runs to top of hill and does 2 Diamond Merkins
- The short steep hill by the concrete bleachers was feeling left out so we stopped there on the way back to the AO. Box jump up the bleachers, run to top of hill, do 5 burpees, come back down.
- Mosey back to AO
MARY:
- Dealers choice
- BBS x 20 – Frosty
- Peter Parker – Driftwood
- American Hammers – Finger Food
- Hello Dolly – Butters
COUNT-OFF & NAME-O-RAMA
Frosty, Butters, Finger Food, Abort, Sparky, Driftwood, Amazon, La-Z-Boy, Mayberry, Charger, Bartman
CIRCLE OF TRUST/BOM:
Shared some of the challenges I’ve faced this week with my son and the fact that no matter how much he pushes my buttons there is always some grace left in the tank to show him. It’s a reminder of the grace that Jesus has shown me over the years.
MOLESKIN:
We hit the ground running and never let up this morning. Great work from all 11 today. Also, shout out to Amazon for being out in the gloom shortly after knee surgery. Dude was giving 100% and modifying where he had too. That was motivating!!
ANNOUNCEMENTS: