THE SCENE: Cool 18 Degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC
T-Plank Arm Circles x 10 IC ED both arms
5 Burpee OYO
Tempo Merkin x 15 IC
Imperial Squat Walker x 15 IC
THA-THANG:
On the hop to planters
Aiken Legs: Box Jump x 20, Squat x 20, Split Jack x 20. Rinse and repeat x 3
Mosey to big lot
Kraken:
- Cone 1: CDD x 20
- Cone 2: Narrow squat x 20
- Cone 3: 4ct Flutters x 20
- Cone 4: Star jumps x 20
- Cone 5: 4 ct Shoulder Taps x 20
- Cone 6: Reverse Lunges x 20
- Cone 7: 4 Ct bicycle x 20
- Cone 8: Smurf jacks x 20
Mosey to start point
Burpee broad jump down and back parking lot
7s at planters: Incline merkin, dips
MARY:
American hammers x 20 IC
Hand Release Merkin x 10 IC
4 ct Flutters x 20 IC
Diamond Merkin x 20 IC
Hello Dolly x 20 IC
Wide Merkin x 20 IC
Side Crunches x 20 Each side IC
Ranger Merkin x 20 IC
Capn’ Thor 1:4 up to 5:20
COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, FNG Wood Tick (Todd Justice)
CIRCLE OF TRUST/BOM:
Be a man! We are called to stand in the gap. To hold our post. Put on the full armor of God (Eph 6:10-19). It is easy to shrug and walk away from this World and leave it to the “whatever”. We are not called to do that and we cannot abandon our post. Stay at your position until relieved. We are armed and ready.