THE SCENE: Cloudy, snow flurries, 24 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm Circles x 10 ED
5 Burpee OYO
Tempo Squat x 10 IC
SSH x 30 IC
Tempo Merkin x 20 IC
THA-THANG:
Mosey to big lot
Shoulder Blasters:
- Arms from hips to over head in front = 30 reps (10 reps with thumbs pointed down, 10 x thumbs in, 10x thumbs up)
- Arms out to side to front = 30 reps (same deal with thumbs)
- Arms from hips to overhead on side = 30 reps
- Over head press = 10 reps
The Cooper (10:1 exercise): At start Burpees, squats, merkins. Lap around outside of big lot. Then 9 reps, lap, 8 reps, lap, etc.
Partner Up
Tammy Wynette:
- P1 starts with merkin (set of 10) and P2 starts with Squats (set of 10). After 10 completed swap and continue in reps of 10 until each exercise equals 100 reps.
Mosey back to AO
4x4s Until Q says stop
Rugby Hops across lot (length wise)
Wolverine merkin until Q says stop
Bernie back and forth on lot
High Knees back to start
MARY:
Flutters x 30 IC
WWII Sit-ups x 20
Hello Dolly x 20
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Prayer requests/prayer
MOLESKIN:
ANNOUNCEMENTS:
Switchgrass is starting small group study next Wednesday (1/17/18) at 6p. DM him for additional information.