THE SCENE: A balmy 50 degrees. The ground was wet but no rain was spotted.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, calf stretches, baby arm circles, hillbillies, SSH
THA-THANG:
Mosey past the amphitheater down to the Cumberland ave. pedestrian bridge. Huddle up for a round of circle of pain merkins (10 each). Recover. Lung walk across the bridge. Huddle up again for a circle of pain squats. Groucho walk back across the bridge. Mosey to the amphitheater.
4 Corners (of pain):
Round 1 (complete 2x):
- Corner 1: merkins x 20
- Corner 2: BBSU x 20
- Corner 3: Squats x 20
- Corner 4: Flutter kicks x 20 (4 count)
Round 2 (complete 2x):
- Corner 1: Burpees x 10
- Corner 2: Single leg squat x 10 each leg
- Corner 3: LBC x 20
- Corner 4: Diamond merkins x 20
Round 3: complete round 1 again but stick together and exercises in cadence.
MARY:
Made it back to the flag in time for a quick Mary:
Freddie mercury, American Hammer, stargazer
COUNT-OFF & NAME-O-RAMA
Frizzles (QIC), G-6 (respect, respect, respect), Postman (respect), Huffy (respect), FNG- Costanza
CIRCLE OF TRUST/BOM:
Just a reminder to take some time to be moved by the truth of the gospel. If you are feeling heavy/shameful, open your hands and stop trying to do better. All your mistakes have already been forgiven and you are counted as a son of God!
MOLESKIN:
Lots of respect going around this morning. Outside of the QIC and FNG we had 5 respects across 3 Pax!