THE SCENE: Hot-n-Steamy
WARM-O-RAMA:
SSH, Tempo Squat, etcetera, etcetera.
THA-THANG:
Animal Style Black Jack.
Duck walks, bear crawls, crab walks.
Merkins to BBS
MARY:
Flutter kicks, etcetera, etcetera
Author: Mr. Wedgie
Just a Piece of Charcoal
THE SCENE: Brisk – Like the Iced Tea
WARM-O-RAMA:
SSH, Mountain Climbers, SSH, Mountain Climbers, SSH, Mountain Climbers
THA-THANG:
7 of Diamonds
Cones set up like a baseball diamond. Same workout at each cone for certain number of rounds. Animal crawl to next cone.
- Round 1 – 7 Burpees – Lunge between cones
- Round 2 – 14 Flutter Kicks (4ct) – Bear Crawl
- Round 3 – 21 Merkins – Duck walk
- Round 4 – 28 Squats – Crab Walk
- Round 5 – 21 BBS – Lunge
- Round 6 – 14 Merkins – Duck Walk
- Round 7 – 7 Burpees – Bear Crawl
MARY:
Flutter Kicks, Boat/Canoe
CIRCLE OF TRUST/BOM:
A piece from John Ortberg’s “The Life You’ve Always Wanted” about meditating on scripture. The scripture was Psalm 46:10: “Be still, and know that I am God!” We challenged ourselves to keep that scripture in mind throughout our day.
Blackjack – Recycled
THE SCENE: Dark and Dry
WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Suzanne Summers, Tempo Squats, Tempo Merkins, Smurf Jacks, 5 burpees on your own.
THA-THANG #1:
Ciabattas (20 seconds follow by 10 sec rest): Burpees, Jump Squats, Lung Jumps, SSH, Merkins, Mtn Climbers, American Hammers, Barrier Jumps
Then Suicides
THA-THANG #2:
Black Jack (animal style):
1 MRK, animal walk to end of parking lot then 20 BBS and run back. Then 2 MRK and 19 BBS. All the way to 21. BLACKJACK!
MARY:
Ring of Fire, Bicycles, Flutter Kicks, Captain Thors
CIRCLE OF TRUST/BOM:
I don’t remember what I said but I bet it was good.
Shine Bright Like a Diamond
THE SCENE: Chilly…Finally!
WARM-O-RAMA:
Some Fast SSH, Tempo Merkins, Tempo Squats, BAC
THA-THANG:
7 of Diamonds
Cones set up like a baseball diamond. Same workout at each cone for certain number of rounds. Animal crawl to next cone.
- Round 1 – 7 Burpees – Lunge between cones
- Round 2 – 14 Flutter Kicks (4ct) – Bear Crawl
- Round 3 – 21 Merkins – Duck walk
- Round 4 – 28 Squats – Crab Walk
- Round 5 – 21 BBS – Lunge
- Round 6 – 14 Merkins – Duck Walk
- Round 7 – 7 Burpees – Bear Crawl
MARY:
Circle of Pain
CIRCLE OF TRUST/BOM:
1 Corinthians 13: 1-4tou
Super 21
THE SCENE: Don’t remember, Forgot to Post, too long ago. It was dark, I know that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Tempo Squats, Tempo Merkins, Smurf Jacks
THA-THANG:
Super 21 – Look it up, its the site – we did it with Merkins and BBS. We did 21 Squats at #1-10, 21 Man Climbers at #11-16, and American Hammers at #17-21.
AND THEN…
We did partner sets of 100 of Merkins, LBC, and Squats
MARY:
Flutter Kicks