THE SCENE: 40S & extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A few BOCs and a couple laps around the AO
THA-THANG:
Worked with a ‘battle buddy.’ The workout consisted of 6 station. PAX 1 would do an exercise while PAX 2 would sprint to the other side of the parking lot and do the prescribed exercise before sprinting back to relieve PAX 1. Each station done 2x before moving to the next.
- Bicep curls (Dumbells) –> Sprint –> 30 Merkins
- Power Ts (dumbells or bands) [lateral/front shoulder raises] –>Sprint –> 30 Squat Jumps
- Kettle Bell Lunges –> Sprint –> 20 Big Boys
- Plank –> Sprint –> Inclined Merkins (on curb)
- Reverse Plank –> Sprint –> 20 Flutter Kicks (4 ct)
- Squats –> Pax 2 pushes a concrete filled CMU (like a bear crawl) to other end of lot then pulls it back. [hamstring killer!]
- Finish with a little cool down mosey around the AO, up the hill and back.
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Music City, Waffle House, Walkabout, QVC. No FNGs 🙁
CIRCLE OF TRUST/BOM:
Brief word on “living.” Quote of the day ” –> “It all comes down to a simple choice, really. Get busy living, or get busy dying.” – Andy Dufresne
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.