THE SCENE: 24 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7 enjoyed good livin before workout (2.5 mile ruck)
SSH x 30 IC
4×4 x 10 IC
Over Head Clap x 30 IC
8 Ct Body Builders x 5
THA-THANG:
Black Jack: 1:20 exercise BBS:Merkin. Complete 1 BBS, run to cone (30 yds), do 20 merkin. Count up BBS to 20 and count down the merkin to 1.
Bench Work: 4 stations of 2 exercises all 15 reps.
- Step up and bench dips
- Bulgarian Split Squat and wide merkin
- Side step up and decline CDD
- Box Jump and “reglar” merkin
Bearmuda Triangle: Three cones equally spaced (approx 20 yards)
Cone 1 = one burpee, bear crawl to Cone 2 = two burpee, bear crawl to Cone 3 = three burpee. Complete three rounds.
Gunners: 10 American Hammers, 10 Jump Squat then sprint 50 yards.
MARY:
8 count body builders x 10 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
As we approach Christmas remember that it is not a “story”. It is literal. God came to earth. His Glory was revealed to the shepherds. Angels, stars, Kings, Joseph, Mary. All literal. Not just a sweet story.
MOLESKIN:
ANNOUNCEMENTS: