THE SCENE: gloomy and 40 degrees. perfect weather for a workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighter w/baby arm circles and tempo merkins and tempo squats and SSH
THA-THANG:
- Mosey to rock pile w/2 rounds of exercies
- squats w/overhead press
- woodchoppers
- curls
- merkins w/rocks
- flutter kicks
- mosey to parking lot by playground (drop the lowest exercise after each lap
- 10 squats
- 9 plank jacks
- 8 merkins
- 7 box cutters
- 6 monkey humpers
- 5 burpees
- 4 jump squats
- 3 CDD
- 2 diamond merkins
- 1 burpee
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:
“I heard the Bells on Christmas Day” poem by Henry Wadsworth Longfellow. written out of grief for wife and son. Christmas is about hope through Jesus. Reach out to your brothers who are suffering and Christmas is a tough time of the year.