THE SCENE: Rain 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 EA ED IC
SSH x 30
In place lunge x 10 EL IC
Tempo Squat x 20 IC
Tempo Merkin x 10 IC
THA-THANG:
Cinder Block Sliders: Bear crawl to cone while pushing CMU, then turn around and push back to start.
Block Curls: 3 Rounds
- 15 from bottom of curl to 1/2 way, arms straight
- 15 from 1/2 way to top of curl
- 15 full range curls
Hodor: x 30 Squat till CMU touches ground, stand, rotate CMU overhead to tricep extension, squat, stand, block to front = 1 rep.
People’s Chair:
- Shoulder press 4 Ct x 15
- Front shoulder raise 4 Ct x 15
- Tricep extension 4 Ct x 15
- Squat to overhead 4 Ct x 15
Greta 1-2-3: Partner up. P1 does exercise while P2 runs with CMU to cone. P2 sets CMU at cone and runs back and picks up count. P1 runs and picks up CMU and brings back.
- Swings x 100
- Merl
- Merkins on CMU x 100
- BBS w/CMU x 100
MARY:
Hot Potato: with partner lock ankles and perform BBS with CMU. Touch CMU behind head, sit up, hand to CMU to partner who does same. 90 seconds
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Do you trust God with everything? We ask Him for help, we ask Him for healing. Do we trust Him with our career? Do we trust Him with our marriage, children, money? Ask yourself these things and address it with Him. He created everything and He gave us His promise that He would care for us. He wasn’t kidding.
MOLESKIN:
ANNOUNCEMENTS: