THE SCENE: 32 degrees and chilly
F3 Intro and Disclaimer
WARM-O-RAMA
Run in place for 1 min
SSH x 15 IC
Bobby Hurley x 10 IC
Cherry Pickers x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC
Mosey to the Matterhorn
THE THANG:
11’s
Bottom- Burpees
Top- Squats
Mosey to the Pavilion
As many sets of the following you can do for 5 minutes total
Pull Ups x 5
Forward Lunges x 10
Triceps dips x 15
After 5 minutes, switch to the following:
Merkins x 5
Reverse Lunges x10
Squats x15
After 5 minutes recover and mosey to the coupon pile
At the coupon pile, choose a medium size coupon and do the following:
Bicep curls x 10
Shoulder press x 10
Behind the head triceps extension x 10
Rinse repeat x 1 increasing the set to 20 reps
Mosey to the AO
MARY:
Flutter Kicks x 20 IC
LBC x 20 IC
Pacman x 20 on each side
WORD:
In the busyness of the holiday season be sure to take time to “Be still and know that I am God”. We should always take time out of our day to acknowledge who God is in our life and give Him the praise that He deserves. Psalms 46:10