THE SCENE: Foggy and 46 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 25 IC
- Imperial Squat Walker x 10 IC
- Arm Circles x 10 ED IC
- 10 Burpees OYO
THA-THANG:
Mosey to play ground.
7s at benches (x 2): Decline merkin and step ups then Incline merkin and calf raises
Picnic 50s: Partner up. P1 does 10 reverse press under table while P2 does 10 BBS. Continue until 50 of each exercise reached.
Hands of time: Circle up at fountain in plank. Keep feet planted and walk hands to 3 o’clock (3 merkin), 6 o’clock (6 merkin), 9 o’clock (9 merkin), 12 o’clock (12 merkin).
Mosey to parking lot
Gunners: 10 american hammers and 10 jump squat then sprint to end of parking lot, mosey back to start and repeat (x4).
11s: Box Jumps and dips
Burpee broad jump in parking lot from indicated start finish. Bear crawl back to start.
MARY:
Flutter kicks x 30 (4ct) IC
Crunchy Frog x 20 (4ct) IC
COUNT-OFF & NAME-O-RAMA
FNGs: Robert Crowell (Nedry), Jason Good (Mr. Weggie)
CIRCLE OF TRUST/BOM:
Do make Christmas suck. Remember why we celebrate and what transpired for Jesus to come to earth. Enjoy the family and friends but remember that we were created to serve Him and that we have hope because He came to save us.
MOLESKIN:
Pray for Robert as he heads out to basic training on December 27 at Ft Benning.
