THE SCENE: 30 degrees with snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50 IC
Overhead Clap x 40 IC
Imperial Squat Walker x 15 IC
Shoulder Blaster: Arms to front from hips x 30, Arms side to front (seal clap) x 30, 10 shoulder presses. All IC
THA-THANG:
4x4s: 10 reps – 4 burpees, 4 push-ups, 4 (4ct) mtn climbers = 1 rep.
Catalina Wine Mixer (10 reps): Plank, Pharaoh (left arm then right arm to elbow), up from Pharaoh in same order, push-up = 1 rep.
Burpee Broad Jump length of parking lot
Black Jack: 20 BBS then run to mid-point of parking lot and do 1 push-up. Then 19 BBS/2 push-up etc.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We are separated by the pandemic. The only means of gathering to communicate and check on each other is to be out in the dark and snow at 5am or to make the effort to communicate by social media. Use the tools we have to make contact with the people around you. We have hundreds of contacts in our phones. Call someone you haven’t seen or spoken to in a while and say hello.
MOLESKIN:
ANNOUNCEMENTS:
F3 Brickyard 3 year anniversary is this week. Contact PAX and get them out!!