THE SCENE: Brisk East Tennessee morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 penalty burpee’s due to me being late
THA-THANG:
Kraken with stairs
each station starts with 10 and increased by 5 reps once you made the circuit
- Guard rail rows
- Calf raises
- Merkins
- Big Boys
- Squats
- Iron rockets
MARY
played a little game of 21’s – w/5 penalty burpees due to someone not knowing how to count
leg lifts
COUNT-OFF & NAME-O-RAMA
Burnout, Shoelace’s, Rep Sleepy, Grouch, Pennies, Half Day, Streaker, Doppelgänger
CIRCLE OF TRUST/BOM:
“Rejoice in hope, be patient in tribulation, be constant in prayer.”
Romans 12:12 ESV
MOLESKIN:
Quite a lesson in time management
ANNOUNCEMENTS:
We are collecting pre-lit Christmas trees for Emerald Youth Foundation. Donations are accepted as well. See Pennies for details. Continue reading