THE SCENE: Snow and ice on the ground, 20 degrees, Cold Chillin’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
15 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Motivators 8x
10 Windmills in cadence
Side to side mountain 
climbers
THA-THANG:
- Mosey to the library
- 5 mins of CORE
BBS, Plank w/ variations, Superman, LBCs, etc…
Flutter kicks x20 - **Spinkled in some Side Straddle Hops to stay warm…**
- Mosey to FIA parking lot
- 11s (but we’ll just do 8s)
Leap frog high knees back
Side to side Mountain climber
- Mosey to Coupon pile
- Curls x 20
Tricep dips x20
Thrusters x20 - Mosey to another parking lot for
- Partner up wheelbarrow from one space to the other 5 Merkins and switch. x 2
- 11s
-Squats
-Kick throughs (butt taps the pavement) - Back to thne flag
MARY:
No time…
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
If you’re on the Bible plan Excite Bike sends out, we just finished up “Shine your light 
in the darkness “
There were a lot of things that resonated with me. We are God’s reflection and therefore have the opportunity to brighten this world. We can make it a better place for everyone. We can drive out darkness. We can light the way for others.
I encourage you to shine 
maybe even brighter than normal. Someone needs it more than we know.
This morning I read: “God w ill always be there to lead us home to Him, protecting and illuminating our path back to Him every step of the way as we declare the praises of His name.” So I felt this was fitting.
“I Am the Light of the world. Whoever follows Me will never walk in darkness but will have the Light of life” (John 8:12).
Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.