THE SCENE: preheat 38’ finished 350
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH
10 squats
30 SSH
10 Mtn Climbers
30 SSH
10 Merkins ( cadence )
30 SSH
5 burpees OYO
THA-THANG:
25 mile run
Merkins. 1 min
.25
Bbs
.25
Plank
.25
Jump squats
.25
Line jumps
.25
Fast feet
.25
Lunges
.25
ATM 10 each
Burpee to heaven – 5
FEET DO NOT TOUCH THE GROUND!!!
100 gas pumpers
75 flutters
50 dollys
25 box cutters
Bear crawl marathon.
1 merk
2 arm tap
3 plank
4 Peter Parker
MARY:
15 Man Makers! (Just because)
COUNT-OFF & NAME-O-RAMA
7 weirdos ate well!!!
CIRCLE OF TRUST/BOM:
Be thankful, but really think about what you are thankful for
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.