THE SCENE: 45 deg. Foggy but not soggy.
F3 WELCOME & DISCLAIMER: Welcome + No pro + Free + Injury Mindfulness
WARM-O-RAMA:
SSH + Windmills + Cherry Pickers +
Partner up for some tough-mudder exercises https://www.instagram.com/p/BtQpsB-lkCl/:
- Reverse Lunge (Iron mikeish) & Leg Lifts
- Merkins & Claps
- Plank & reverse Lunge
Blessed CMUs:
Enroute to CMU pile and mulch pile: Bear Crawls, Crab walks, Side Straddles, Kereeoke, Bernie, Zombie mosey.
Grab CMU take to Mulch pile.
Teams of Three do these:
- Run over three mulch mounds with CMU as a relay – as other team member does SSH
- Run over three mulch mounds with CMU as a relay – as other team member does Big Boy situps
- Run over three mulch mounds with CMU as a relay – as other team member does SQUATS
Over at Sand Volley ball court.
Right arm CMU carry sprint Heisman Football Run across court.
Left arm CMU carry sprint Heisman Football Run across court.
Right arm CMU carry sprint Heisman Football Run across court.
Left arm CMU carry sprint Heisman Football Run across court.
Carry CMU to Soccer field.
100 Sprint from Goal to Goal on soccer field without CMU. 2X.
Back to AO.
MARY:
For this song Lyrics https://www.google.com/search?q=david+crowder+I%27m+blessed+lyrics&oq=david+crowder+I%27m+blessed+lyrics&aqs=chrome..69i57.8416j0j4&sourceid=chrome&ie=UTF-8
Stay in a plank the whole song.
When he says “My God is able” put right arm to sky and back to plank.
When he says “My God is good” put left arm to sky and back to plank.
When he says Blessed or blessing do a merkin.
When he says The days of the week, cycle through Freddy Mercuruies ending with a High Leg lift to the Sky on “All day Sunday”.
COUNT-OFF & NAME-O-RAMA
13 HIMS.
CIRCLE OF TRUST/BOM:
In being at a funeral this past week, death was constantly on my mind. Be sure to count every breath and heart beat as a blessing. Rest assured they are numbered.
ANNOUNCEMENTS:
Congrats on The Oak Ridge Men getting a brand new AO up and running tomorrow!!! Can’t wait !! It’s gonna be awesome!