THE SCENE: Mod humidity, clear and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH IC, Toy Soldiers x 10 IC, Donkey Whips x 10 IC, (B) Hip Circles on all 4’s x 10 (B) IC, Tempo SQTS IC x 10, OH Claps x 25 IC, Seal Claps x 25 IC
THA-THANG:
Mosey w/ CMU’s around the lot to the cones. Perform Constructed Ex as follows:
- 25 Hand release squats with CMU–> lunge to next cone
- 25 UR Rows–> lunge to next cone
- 25 Curls–> lunge to next cone
- 25 (B) Trunk Rotation w/ CMU
- 25 OH Press w/ CMU
- Combine all previous exercises as one in order x 25
- Leave CMU and do a lap back to it
- Repeato in reverse except only do 5 reps of the combo and 25 each of the rest, lunging b/w cones w/ CMU in tow
- Perform Cherry Pickers until last HIM has done 5
- Perform another lap around p-lot
- Crab walk to AO
- lap back to CMU and walk it back to AO
- MARY:
Star Gazer x 1 (for Tractor who used two brick instead of his CMU), Supermans x 10 IC, Press Ups x 10, Alternating single arm raises in plank position IC x 10, Flutter kicks x 30, Freddy Mercuries x 20, Crab Reachers x 10 IC, Boat-Canoe x 3
COUNT-OFF & NAME-O-RAMA
Suave, Biohazard, Tractor, Oscar, Fast-n-Easy, A-Rod, Mr. Wedgie, Herbie, & Natty all made it with proper attitudes!
CIRCLE OF TRUST/BOM:
talked about planting the seed, inspired from Armstrong (from Arizona) who is currently in Bend, OR planting the F3 seed. Check out 1 Cor 3: 6-9
MOLESKIN:
Pray for A-Rod on his trek to Idaho as well as all the teachers, students, admins, and families that must deal with the challenges presented by Covid-19
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.