F3 Welcome & disclaimer
The Scene
Saturday January 15, 2017
Low 50s with fog. Great weather for January.
Welcome and Disclaimer
Warm up:
20 SSH – 4 COUNT
ONE – BURPEE
10 – MERKINS – 4 COUNT
TWO – BURPEES
10 – BIG ARM CIRCLES – 4 COUNT
THREE – BURPEES
10 – SMALL ARM CIRCLES – 4 COUNT
FOUR – BURPEES
10 – CHERRY PICKERS 4 COUNT
FIVE -BURPEES
20 – SQUATS – 4 COUNT
SIX – BURPEES
SUICIDES RUN WITH 5 STATIONS
MERKINS 2 4 6 8 10 8 4 2
STRAIGHT RUN SUICIDES
BURPEES 1 2 3 4 5 4 3 2 1
STRAIGHT RUN SUICIDES
LUNGES 2 4 6 8 10 8 4 2
FOOR CORNERS 20 COUNT
1. FOOTBALL RUN
SQUATS
2. DIAMOND MERKINS
WIDE ARM MERKINS
3. CALF RAISES
LUNGES
4. BURPEES 10
STAR JUMPS
Shoulder Tag Exercise
ABBS:
20 – LBCs
20 – Leg Raises
20 – In/outs
20 – One leg toe touches
20 – Mountain Climbers
Count Off
F3 roll call with FNG (1)
Message: Self Defense – Always be aware of your surroundings.
Prayer