THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey over to the Smoke house
THA-THANG:
- CMU Squat Press: 12 reps
- CMU Lunges: 10 reps per leg
- CMU Deadlifts: 12 reps
- CMU Merkins: 15 reps
- CMU Bent-Over Rows: 12 reps
- CMU Russian Twists: 20 reps (10 per side)
- CMU Farmer’s Carry: Set distance or duration (e.g., 50 meters or 1 minute)
Repeat exercises 1-7 for a total of 3 rounds ish. Ended up doing more 😉
Cool-Down (5 minutes):
- Light stretching
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.