THE SCENE: 40 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good Morning Abbies x 5, Alt Shoulder Taps x 30 IC, OH claps x 20 IC, Seal Claps x 15 IC, Morrocan Night Clubs x 20 IC, OH Press x 20 IC, Cherry Pickers Army Style x 15 IC, A little this and that arms
THA-THANG:
Mosey to splash pad
The MEAT: (RD1 x 50, RD 2 x 40, RD 3 x 20)- ALL with Bricks
- Triceps Ext
- Prone Plank Single arm rows (B)
- Curls
- OH Press
- Bent over Flys
- Double rows,
- FWD Raises
- Lat Raises
- After RD- run 1 lap around splash pad then do 50 BBS, RD 2 – 2 laps and 75 MKNS, RD3 – 3 laps and 50 SQT Jumps
- Back to AO
MARY:
Bruce Lees x 10 IC, Gas Pumps x 14 IC, Flutter kicks x 20 IC
COUNT-OFF & NAME-O-RAMA
Natty. Gmail, Fast & Easy, A-Rod, Super Trooper, Biohazard
CIRCLE OF TRUST/BOM:
lost message, but talked about comfort zone
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.