THE SCENE: cool clear and 46 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo MKNS x 10 IC, then no rest (all x 20 IC) Seal Claps, OH Claps, OH Press, Moroccan Night Clubs (B). Tempo Sqts x 20 IC, Toy Soldiers x 10 IC, Cherry Pickers x 10 IC, Happy Jacks x 4 sets IC
THA-THANG:
Aiken Legs x 3 Sets
Mosey to Back but perform 20 Australian Nut Knockers on wall on the way
then some 11’s (Incline MKNS & Monkey Humpers) on the stairs
Head to field: (3 Laps)
- Lap 1 Bear crawl every 10 yards to the 50. perfom 10 MKNS on every 10 yd increment, sprint back to goal line
- Lap 2 Broad jump every 10 yds and perform 10 BBS every 10, sprint to goal
- Lap 3 Crab walk every 10 and do plank jacks on the 10’s, sprint back
- 2 Laps around the track Indian Run
- Return to AO
MARY:
Back Planks x 10 IC, Gas Pumps x 20 IC, Bruce Lees x 10 IC, Crab Reachers x 20 IC, Freddy Mercs x 20 IC, Hello Dollies x 20 IC, Flutters x 21 IC, 6 SSH IC
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Gepetto, Biohazard, Simmons, Gmail
CIRCLE OF TRUST/BOM:
Romans 15:5
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics Nov 5th and Gepetto wants to pass the torch