THE SCENE: 69 degrees. Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward/back x12 (4 Ct)
Windmill x 12 (4 ct)
SSH x 20 (4 ct)
Tempo Merkin x10
5 Burpees on your own
THA-THANG:
- Aiken Legs: 20 squats, 20 box jumps, 20lunges (10 each leg), 20 plank jacks. Rinse and repeat.
- Mosey to Candy factory for Century Hill. Run from Candy factory to top of hill. 10 of each exercise at top of hill, each lamp post and bottom of hill. Should total 100 reps. Run back to top and start round 2, etc. Round 1: Merkins. 2.: WWII sit ups. 3: CDD, 4. Flutter kicks.
- Mosey back to AO for Mary
MARY
Captain Thors with 1:4,2:8,3:12,4:16,5:20 ratios
COUNT-OFF & NAME-O-RAMA
16 strong. 2 FNGs. Welcome The Voice (Jordan Wright) and Patty Melt (Parker Greene)
CIRCLE OF TRUST/BOM:
“No person has the power to have everything they want, but it is in their power not to want what they don’t have, and to cheerfully put to good use what they do have.”
MOLESKIN:
Prayer requests: Sam in Arizona battling cancer. Greg in Knoxville who recently passed from cancer as well as for his family. Marriages.
ANNOUNCEMENTS:
Hardship Hill this weekend.