THE SCENE: Beautiful and rainy
F3 WELCOME & DISCLAIMER
20 x SSH
Random arm and leg stretches
4 cones around the track. Do the first exercise then run to next cone and continue with that until the 4th cone. Increasing each exercise amount until 28 then decrease by 7 until you are back to 7 reps.
- 7 – Burpees
- 14 – Up and under (per side)
- 21 – Rosalitas
- 28 – Plank and Sprint – 4 count to 28 and then sprint to next cone
- 21 – Superman/reverse superman (21 Mississippi count then roll to 6 for the same count)
- 14 – Imperial Squat Walker
- 7 – Mountain merkins (right, left, right, left) then 2 merkins; equals 1 rep. (We didn’t quite make it here)
- Got in a little over 3 miles of running.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Pray for even those that are bitter and you don’t want to be around.
Prayers for lady junk, Bearded lady travels and mouthwash youth excursion