THA-THANG:
13s at the Ampitheater
- Shoulder Presses
- Recline Rows
7s on the field
- Squats
- Merkins
Tunnel-o-Love
Overhead Arm Claps and Shoulder Taps
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF: 20
Author: Soot
Battle Buddy Beatdown
THA-THANG:
Round 1 (x3):
- Buddy Presses x10
- Buddy Lateral Raises x10
Round 2 (x3):
- Pull-ups x10
- Buddy Leg Throw-downs x10
Reverse Indian Runs
Push-up Ring of Fire
Soot Summer Special
THA-THANG:
3 Rounds of Four Stations (Dealer’s Choice between station):
- Push-up Ring of Fire
- Medicine Ball Chest Pass + Burpee Chain
- Squat Ring of Fire
- Exercise Dice
1 lap Indian Lunges around parking lot
COUNT-OFF & NAME-O-RAMA
28
CIRCLE OF TRUST/BOM:
Deny Yourself (What you feed grows, what you starve dies), Pickup your cross daily (Think Vertically, not horizontally), Follow Jesus (Faith without works is dead)
Shared Burden
THE SCENE: Cool but not rainy for once!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops x10 in cadence
Shoulder Circles x10/direction
Merkins x6 in cadence
Squat Benders x6 in cadence
THA-THANG:
Mosey to Hoskins Library.
Log Carries. 3 PAX per log.
- Carry to Whirlwind of Opportunity
- 50 Log Presses
- Carry to Pat Summit Statue
- 50 Log Squats
- Carry to Hoskins Library
- 20 Log presses + 20 Log squats
Mosey back to Big Ball.
Dice of Doom
- Roll #1 15 Burpees
- Roll #2 15 Side-Straddle Hops
- Roll #3 15 Burpees
- Roll #4 Water Break
COUNT-OFF & NAME-O-RAMA
9 PAX including 2 FNGs
CIRCLE OF TRUST/BOM:
Matthew 11:28-30
ANNOUNCEMENTS:
Alcoa CSAUP next week.