THE SCENE: Muggy Monday at Rampart due to rain yesterday
F3 WELCOME & DISCLAIMER
- I am not a professional
- You are participating at your own risk
- You are responsible for your own well being (I do not know your injuries-scale where necessary)
- You are here voluntarily
- Do your best
WARM-O-RAMA:
Side Straddle Hop
Willie Mays Hayes
Tempo Squats
Tempo Merkins
Chattanooga Cherry Pickers
Moroccan Night Clubs
Knoxville Cherry Pickers
#thatsucked
Section 1:
EMOM for 10 minutes
1 Burpee
5 Merkins
10 Bench Dips
Section 2:
12 Minute Plank Hold
Every time any guy breaks, the group does:
5 Burpees
20 High Knees
Section 3:
100 Side Straddle Hops
80 Flutter Kicks
60 Squats
40 Crunches
20 Merkins
40 Crunches
60 Squats
80 Flutter Kicks
100 Side Straddle Hops
MARY
No time for Mary
CIRCLE OF TRUST/BOM:
“Therefore encourage one another and build each other up as you are already doing.”
1 Thessalonians 5:11