THE SCENE: 30 and breezy. We warmed up quickly though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Leg stretch
- Tempo squat x 10
- Tempo merkin x 10
- Side straddle hop x 20
- Rockettes x 10
THA-THANG:
Mosey to the Dawn Wall & scale the descending ladder. Work through the list of exercises, then rinse & repeat dropping the lowest rep exercise each round. Run to the top of the hill after each completed round.
- 10 Burpee
- 9 Ear touches (4 ct)
- 8 Thrust merkin
- 7 Tempo squat
- 6 Elevated hips
- 5 Reverse lunge
- 4 Mountain climber (4ct)
- 3 Around the clock merkin
- 2 Narrow squat
Bear square crawl. 4 cones in a square. Bear crawl the square always facing the same direction. 5 merkins at each corner.
MARY:
N/A out of time
COUNT-OFF & NAME-O-RAMA
Booster, Scrum, Sweeper, Bartman
CIRCLE OF TRUST/BOM:
In the challenge of being a better man, husband, father, etc. I have been consistently praying for three things:
- Wisdom
- Courage to follow God’s wisdom
- To see others as Christ sees them
MOLESKIN:
ANNOUNCEMENTS:
Alcoa CSAUP coming up Feb 24