THE SCENE: Cloudy/Fog 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC
Manly Arm Rotations (MARs) x 10 IC
SSH x 15 IC
Tempo Merkin x 15 IC
THA-THANG:
Mosey to football field. Line up on side line.
3 Rounds:
- Sprint across field and back
- 1 minute plank jacks
- 30 second Elbow plank
- 30 second shoulder tap plank
5 Rounds:
- 200 meter run
- 20 Burpees
- 25 yard lunge
Mosey back to AO
- 5 pushups
- 10 flutters
- 15 pushups
- 20 flutters
- 25 pushups
- 30 flutters
MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We are called to love one another. Greatest commandment. As the sign at the cafeteria says “Take all you want, eat all you take”, so start small and love those around you. Love your neighbor. Love your co-worker. Don’t have to grab the whole world at once.
MOLESKIN:
ANNOUNCEMENTS: