THE SCENE: Clear and a cool 28oF, not a cloud in sight
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Baby arm circles, Forward 15x, Reverse 15x IC
- Side Straddle Hops 25x IC
- Lunges 10x EL IC
- Hand Release Merkins 15x OYO
- Imperial Squat Walkers 15x IC
THA-THANG:
43 Relay: 4 Stations, 4 Exercises, 4 times around
Pace and station changing is controlled by Station 1. When exercise is finished at Station 1, run to 2, and so on. Each time you come back to your starting station, move to next exercise.
Depending on number of HIMs in attendance, at least 1 per station at start.
- Station 1 (start)
- Round 1 – 50 Merkins
- Round 2 – 50 Carolina Dry Docks
- Round 3 – 50 Hand Release Merkins
- Round 4 – 25 Burpees
- Station 2
- Squats
- Jump Squats
- Side Straddle Hops
- Al Gores
- Station 3
- Mountain Climbers
- Shoulder Taps
- Peter Parkers
- Plank
- Station 4
- Big Boy Sit-ups
- Little Baby Crunches
- Flutter Kicks
- Bruce Lees
MARY:
- Captain Thors to 20
- Boat Canoe
- Box Cutters 10x IC
- Hello Dollys 10x IC
- Dealers Choice: 10 slow merkins, 10 fast merkins
COUNT-OFF & NAME-O-RAMA
A-Rod, Tractor, and Herbie.
CIRCLE OF TRUST/BOM:
Now after this the Lord appointed seventy others, and sent them in pairs ahead of Him to every city and place where He Himself was going to come.
Luke 10:1 NASB
We are not meant to operate alone. Find a brother who can hold you up when you struggle, call you out when needed and be there for you always. The key to this is that you have to do the same for them.
MOLESKIN:
ANNOUNCEMENTS: