THE SCENE: Brisk, but sharp and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 15 LBAC IC x 15 (reverse) Chinook IC x 15 Tempo squats IC x 15 SSH IC x 15
THA THANG:
- Mosey to the backlot.
- 8 cones spread out (a good running distance) apart
- 1st cone: 30 Burpees, 2nd: 30 Carolina Dry Docks, 3rd: 30 BB sit-ups, 4th: 30-2 ct. Mountain Climbers, 5th: 30 LBCs, 6th: 30 SSH, 7th: 30 Merkins, 8th: 30 Squats
- Run to the 9th come in middle, complete Circle of Pain (5 merkins, 4 diamond merkins, 3 wide arm merkins, 2 ranger merkins, 1 Superman merkin) = Death Star destroyed
- Since there were 2 Death Stars, complete the exercise again.
- Mosey back to AO
MARY:
Flutter Kicks IC x 20 11s – 10 hop-ups to 1 dip One lap around parking lot World War II sit-ups Captain Thor’s IC 1:4 Boat/Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Cast all your anxiety on him because he cares for you.”
1 Peter 5:7 NIV
Spoke about anxiety during the week with work issues and family issues and importance of trusting God with all of our fears and stresses.