THE SCENE:
Warm and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 15
Arm Circles Front/Back X 15 each
Cherry Pickers X 10
THA-THANG:
Insert information about the workout.
At lower half of Springbrook and starting at the 1st light pole near pavilion.
Complete 10 Burpees
Sprint to the 3rd light pole
Complete 20 Air Squats
Sprint to the 5th light pole
Complete 20 Merkins
Sprint to the 7th light pole
Complete 20 BBS.
REPEAT this rotation at every other light pole until we return to the pavilion.
At Pavilion
20 CMU Curls
Sprint to Grinder
20 dips
Sprint to pavilion
20 CMU Tri’s
Sprint to Grinder
10 pull ups
Sprint to pavilion
20 – 4 co flutters with CMU
Sprint to Grinder
20 leg lifts
Sprint to pavilion
20 CMU Swings
Sprint to grinder
20 step ups each leg.
REPEAT
MARY:
Box Cutters X 15
LBCs Cash out
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:
Discussed Honor in regards to Memorial Day. Remember all those who have served and treat the elder folk with utmost respect and honor. Finished up with a quote.
“Honor your father and your mother”
God
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.