Fitness. Fellowship. Faith.
THE SCENE: 30° and crisp and ruck required
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 reverse merkins
10 cherry pickers
40 SSH
10 windmills
10 tempo squats
THA-THANG:
Every-other parking stall
1-merkin ruck on
1-MR. Rucktacular
1-BBS
Dora – 300 curls, 400 overhead press, 500 rows
50yrd bear crawl down and back
MARY:
Curl-of-fire
COUNT-OFF & NAME-O-RAMA
5 HIMs put in some work
CIRCLE OF TRUST/BOM:
Be the leader and role model that you are intended to be.
THE SCENE: 46 for some reason??
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees – purposeful punishment
Shoulder shredder, overhead, cherry picker, chinooks, cherry picker, reverse chinooks, cherry picker, MARS, cherry picker, bakerds, cherry picker
tempo squats
tempo Merkins
THA-THANG:
mosey to the football field and take a lap.
Bear Crawl 10,20,30,40,50 and then back. Stopping on the yard lines and doing that many BBS, next round, Hand release Merkins, then Squats
Man-makers to fill the gap
MARY:
Abs in distress, no touching the ground, Flutter, Box Cutter, Freddie Mercury, Bruce Lee
COUNT-OFF & NAME-O-RAMA
6 HIMs getting better
CIRCLE OF TRUST/BOM:
Don’t be like someone else, be like you!
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: 37’ and Noice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 1 hand release Burpee
Tempo Squats 2 Hand Release Burpee
Tempo Merkin 3 HRB
shoulder burners 4 HRB
THA-THANG:
Mosey to the planters
11s inclines/derkins
mosey to the field
1 merkin every 5 yards to the end, but you have to bear crawl between
1 Burpee every 5 yards to the end, but mix,
0-25 – run
25-50 Low Crawl
50-25 duck walk
25-0 bear crawl
suicides 0-20
Stand up every 10 yards to the end, bear crawl between
bear to the 50, 5 Burpees, bear to the end
Suicides 0-20
mosey back to the front, bearway-to heaven
MARY:
1 set, 100 flutter, 75 box cutter, 50 hello dolly, 25 Bruce Lee
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: Cool 36’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 30
2burp
SSH 20
2burp
SSH 10
2burp
tempo squats
tempo merkins, merkins in cadence,
over head clap, seal clap
THA-THANG:
Planter boxes, 11s dips /derkins
run to the Football Field,
300s partner style
300 merkins/plank
300 BBS/flutter kicks
300 squats/al gore
MARY:
Abs of pain
100 flutters/75 bicycle/50 gas pumps/25 Bruce Lee
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.
THE SCENE: 70, steamy, balmy, rain, sweaty, pretty much an F3 kinda day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
MAR’s
t-plank MAR’s
merkins
tempo squats
THA-THANG:
Brickyard Bear crawl descending starting @ 11. Some of us understood the instructions, others just did a lot of merkins
mosey to back field
WRR
bear crawl the football field, merkins, BBS, burpees the 10s Bernie back after each rotation
last rotation was straight bear crawl the length of the field
MARY:
Flutters, Dollys, Superman
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:
Find the hidden message in the lords guidance. It is easy to become upset with the current situation, but the lord will provide opportunities for you to take, but you have to call to him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.