THE SCENE: A crisp 45…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
5 burpees on your own10
Windmills in cadence
Cherry Pickers
Plank
Plan Reach Throughs 10 each side
SSH
THA-THANG:
Jog to the opposite end of the parking lot and back
The next roound Run back and forth
25 Toe Merkins
- 2 lines Mosey to the coupon pile with the leader falling off for 2 burpees
- Making three stops for Core Exercises along the way
- Grab a coupon
- Do 20 Curls
- Rifle Carry to the pull up bars
- 5 pull ups / 20 LBC’s Rinse and Repeat 3 times
- Rifle Carry to the coupon pile
- 20 Bent over rows / 20 tris
- Put coupon up and mosey to the Stadium
- Run to the top/2 burpies/run down/5 merkins x 3
- Bear Crawl to the top/2 Burpies/ run down/5 merkins x 3
- Mosey toward the flag with the person in the back snaking his way to the front
- Making three stops for Core Exercises along the way
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:
“Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.”
Philippians 4:6 -7
“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”
1 Thessalonians 5:16-18
I had both of these highlighted in my Bible and they’re also today’s plan in the app, so I figured I would share them this morning.
God is always there for us! In good and bad times. Remember you can always lean on him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.