THE SCENE: Extra Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with……..SSH, Cherry Pickers, Tempo Merkins, Tempo Squats, Quick stretch
THA-THANG:
Jogged to the base of Everest, stopping at every stop sign to do 5 Burpees.
- Summit Everest and make way to Rock Pile
- Grab a rock and do:
- 15 Bicep curls, 15 shoulder press, 15 Tricep ext, 15 squats
- Mosey to first intersection on way back to base camp and do 20 LBCs and 10 Tempo Merkins
- Repeat the Everest Circuit (x3 total) performing 12 reps then 10 Reps
- Mosey back to AO stopping at stop signs for burpees and squats
- Circle up a do a couple minutes of Boat/Canoe
COUNT-OFF & NAME-O-RAMA
Music City, Rainbow, Charmin, Brick, Waffle House, Mogul, Kentucky, Full House, Crablegs, Mr Jinxy, Assfault
CIRCLE OF TRUST/BOM:
“Keep Moving!” Many sharks have to keep swimming or they’ll drown. Encouraged PAX to keep moving. Don’t stagnate. Don’t become complacent. Keep pursuing the Lord, keep pursing and romancing your wives, keep talking to your kids. Keep working hard at your jobs etc. Don’t drown!
MOLESKIN:
NADA
ANNOUNCEMENTS:
Kickball Tourney