THE SCENE: Freezing fog and 24 degrees, the perfect bear weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 15.
- LBAC X 10 forwards and backwards.
- Cherry pickers x 5.
THA-THANG:
Round 1 – Each pair of exercises takes place at each corner of the court. Bear crawl to each new corner.
– 10 Hand-release merkins, 10 dips – Corner 1.
– 10 BBS, 10 jump squats – Corner 2.
– 10 Burpees, 10 WW2’s – Corner 3.
– 10 Iron Squats, 10 flutter kicks (4ct)- Corner 4.
– Run to the closest playground, and bear crawl around the set. Go down any slide you can find, and then run back for more fun.
-Round 2
– 20 Hand-release merkins, 20 dips.
– 20 BBS, 20 Jump squats.
– 20 Burpees, 20 WW2’s.
– 20 Iron squats, 20 flutter kicks (4ct)
– Run to the closest playground, bear crawl around the equipment, and go down a slide. Come back for pain.
– Round 3 – The Frozen Grizzly round.
– 30 Dry docks, 30 Bobby Hurleys.
– 30 ankle taps, 30 shoulder taps.
– 30 BBS, 30 side straddle hops (4 ct.)
– 30 Imperial squat walkers, 30 monkey-humpers.
-If additional rounds needed, go back to the Frozen Grizzly round, and add 10 reps.
MARY:
- LBC’s x 20
- Tempo Merkins x 8
- LBC’s X 20
- SSH’s x 10
COUNT-OFF & NAME-O-RAMA
8 HIMs enjoyed the playground of the average bear.
CIRCLE OF TRUST/BOM:
Reflected on the story of Nehemiah. Two big takeaways: 1) If you are doing your faith right, there will be resistance and you will make some enemies. 2) We need to remember who we are fight for, and who our Great Ally is. If you are on the Lord’s side, you can lose a battle, but you never lose the war. We win through 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.
