THE SCENE: Temps in the upper 40’s perfect for a morning workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, imperial squat walkers, and a few warm up runs across the AO.
THA-THANG:
10’s with a ladies choice. A circuit with 7 stations each with an exercise and most with a variation on the exercise.
Station 1) Mericans (10) ladies choice: standard, diamond, wide, or narrow hand placement.
Station 2) Squats (10) ladies choice: standard, or thrusters using a CMU.
Station 3) Leg-lifts (10) ladies choice: Box cutters, flutter licks, hello dollies.
Station 4) plank jacks (10) no ladies choice
Station 5) Box jumps (10) ladies choice: step up’s 10 with each leg
Station 6) Big boy sit-ups (10) ladies choice: LBC’s
Station 7) table rows (10) no ladies choice
MARY:
Old man stretches before the name-o-rama
COUNT-OFF & NAME-O-RAMA
16 PAX ready, willing, and able.
CIRCLE OF TRUST/BOM:
testamony
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.