THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC
THA-THANG:
Shoulder Shredder – (100 OH Claps + cherry pickers)
PAX mosey to steps behind the hill that connect to the large parking lot
Partner Up: Doras
50x – Bodybuilders
100x – Cobra Merkins
150x – Squats
Run down, across, then to top of stairs, 2x burpees
Mosey back near AO
Bear crawl / Crab walk ladder curb to curb
PAX line up along the curb. Bear crawl forward across, 1 merkin w/ hands on curb, crawl bear back, 2 merkins w/ feet on curb. Go to 5. Flip over for crab walk. Crab walk forward, 5 dips with feet on curb, crab walk backward, 4 dips with hands on curb. Back down to 1
MARY:
Shoulder shredder
COUNT-OFF & NAME-O-RAMA
15 including 1 FNG (Amelia)
CIRCLE OF TRUST/BOM:
Sometimes you need to drag your friends out of bed to get them to F3. Keep bugging them. They’ll come around.
ANNOUNCEMENTS:
2nd F on Wednesday