THE SCENE: 54 degree morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40, T plank BAC X 10, Tempo Squats 15, Tempo Merkins 15, windmills 15, Hand release Merkins 15
THA-THANG:
7 cones to change your life. first cone advances the entire group, you do the exercise until the first HIM moves you
- first cone 10 burpees
- BBS
- CMU Tricep lifts
- Merkins
- CCD
- Baby crunches
- 5 burpees then run around the parking lot to the beginning , wash, rinse, repeat, and then do it again!!
over the boxes, 20 Incline Merkins, 20 Derkins, 20 derkins in a CCD pose, 20 CCD incline
grab a post, merkin, walk up by hand uneven merkin, incline merkin, walk down by hand uneven merkin, then merkin, again, wash, rinse, repeat
MARY:
all in sequence — Bruce Lee leg raise 20, flutter kicks 20, hello dolly 20
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:
cherish the moments with family, prioritize your life, and ensure that you take advantage of time you have with your personal self and Jesus. there is 168 hours in a week, how much time do you give Jesus, your family, your job??
Look over everyone involved with the Marathon run this Sun, especially our team members A-Rod and Norm
.