THE SCENE: Humid
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Temp Merkins, Tempo Squats, SSH
THA-THANG:
Line up on the curb. 10 Merkins, run to other side, 9 Merkins, run to other side, 8 Merkins…..down to 1. (Repeat with Squats – 10, run, 9, run, 8, run…..down to 1)
Mosey to upper back alley behind Maple Street. Totel Pole time! Perform the below exercises in order. Once complete, run to the Garbage Dumpsters at the end of the alley and back, repeating the exercises with the top exercise eliminated every time you return from the run:
- 10 Body Builders
- 9 Iron Mikes
- 8 Double Burpees
- 7 Elbow Planks
- 6 Squat Jumps
- 5 Shoulder Taps
- 4 Round the Clock Merkins
- 3 Monkey Humpers
- 2 Donkey Kicks
- 1 Werkin
MARY:
Freddy Mercury, Plank for 1:30.
COUNT-OFF & NAME-O-RAMA
15 Strong, including 5 Rushers
CIRCLE OF TRUST/BOM:
Luke 18: The Parable of the Pharisee and the Tax Collector:
Fruit of self-righteousness: “God, I thank You that I am not like other men.”
Fruit of Godly righteousness: ”God, have mercy on me, a sinner!”
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP coming up.