THE SCENE: A crisp and clear 23°
WARM-O-RAMA
No warm up, just straight to business
F3 WELCOME & THA-THANG:
Today’s workout was brought to you by the number 100.
3 circuits of 4 exercises. 1st 3 exercises of each circuit is 100 reps each, the 4th exercise is 10 reps.
Legs:
- Lunges
- Squat Jacks
- Speed Skaters
- 8ct Body builders x10
Chest/Shoulders:
- Merkin
- My Climbers
- Overhead Claps
- Big Boys w/CMU OH Press x10
Arms:
- CMU Curls
- CMU Rows
- Dips
- Pull Ups x10
Those that made it to round 2: 50 reps of the 1st exercise from each circuit, 50 of each 2nd exercise, etc.
MARY:
100 second wall squat and 100 second Boat
COUNT-OFF & NAME-O-RAMA
8 men rolled out of their cozy beds and braved the cold.
CIRCLE OF TRUST/BOM:
As we receive gifts it’s our duty to multiply those gifts and give to others. People all too often focus on finances when the word Give comes up. We have the ability to gift time, support, advice, love, or even aomething as simple as a listening ear. We have many that have poured into each of our lives at different times to help build who we are today, and we will all need support again in some fashion. Don’t let those blessing stop with you.
MOLESKIN:
ANNOUNCEMENTS:
Forgot to mention Moses moving day December 8th.