THE SCENE: Absolutely Smoking Outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x 5
Arm Circles front and back IC x 10
Walking Hamstring/Frankenstein Stretch
Walking Quad Stretch
THA-THANG:
We did a Seabiscuit workout today. Do the work then run 1 lap. Work stays the same, but lap increases by 1 each round until 4. After 4, then the laps decrease.
- 20 Merkins
- SS with CMU of 20 Bent Row, 20 Curls, 20 OH Press, 20 Tricep Ext. If you sit the block down, the must do 5 burpees before picking it back up.
This was brutal, but everyone put in work and it was amazing.
MARY:
Flash led Slutter Kicks IC x 20
Woodshack led Captain Thor up to 5 and 20
Neighbor led some horizontal SSH. (Forget what he called them)
Taco led some J Lo IC
Moses led some pickle pounders to cash out.
COUNT-OFF & NAME-O-RAMA
Flash, Moses, Snorkel, Radioshack, Tin-Man, KY, Drifter, Sake. Dreamer, Neighbor, Hammy, Taco, Woodshack, Pinocchio, Espy, Napster, Con-Air (FNG)
CIRCLE OF TRUST/BOM:
Stay Focused on your goals, your life, your mission for Christ, and the Word of God. Stop worrying about outside things that are out of your control. Peter walked on water when his focus was on Christ, but when his focus shifted to the storm going on around him and the fact that he was on top of the water, then he began to sink. Make sure you stay focused on you, your family, your relationship with God, and stay focused in the Word.
MOLESKI
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.