THE SCENE: Swampy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSH x25 on 4ct, Tempo Merkins x10, Plank Jacks x10, Mosey to Curb for T Fighters x12 R Mosey to other side to finish them out. Mosey back down for Rocky Balboas then …
THA-THANG:
Mosey to the front of the Asylum for a little 5 burpees at every other lightpole. Ended up with 9 light poles, so 45 burpees. Mosey to steps up the Asylum for 25 4ct calf raises on steps, Mosey to Overlook for 2 rounds of 20 merkin, 20 carolina dd, 20 4ct flutter, 20 squat (run a lap after first set, SSH after second)
Next we did 7’s on the west side of the overlook doing burpees and 4ct LBC’s. Running form middle of overlook to trash cans. When done, down to steps for 25 more 4ct calf raises. Mosey to stop sign for 20 merkin and 20 dd’s. Mosey to crosswalk for 20 4ct flutter and 20 squats…then mosey back to AO.
MARY:
Had time for some Freddie Mercury and LBC’S
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Remember that the third F is an action as well. Just like the first two. Let people know our faith because of our actions. Live out your faith.