THE SCENE: Cool, Damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- LBAC
- SSH x20
- Imperial Squat Walkers x 15
- Merkins/Calf-jumps 5/10, 10/20, 15/30
THA-THANG:
- Take a CMU and mosey over to Mt. Crumper
- Rounds of 15 reps, 30 sec, 45 sec, 60 sec. (exercise at the bottom of Crumpet, run halfway up, set of clockwork merkins, run to top and do another set of exercise, mosey back down and move to the next exercise
- Round 1:
- 15 Burpies
- 30 sec.: Tuck Jumps
- 45 sec. CMU Curls
- 60 sec. Mt Climbers
- Round 2
- 15 Iron Mikes
- 30 sec. Over the Block
- 45 sec. CMU-On the Shelf
- 60 (ran out of time), Mosey back to Grinder
- MARY:
- Flutter Kicks
- Roaster Planks with leg lifts
- Supermans
- Pickle Pounders
- Step-Through Planks
- CIRCLE OF TRUST/BOM:
Eph. 5:15, 16: Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil. - Walk wisely with the time that God has gifted us. BE PRESENT because that is the time we are promised.
- I mentioned this book: Living Life Backward: How Ecclesiastes Teaches Us to Live in Light of the End. Not a long book, but an awesome study of that book of the Bible and really transformed my perspective about the time we’ve been given to live.
MOLESKIN: - Welcome FNG Attention!.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.