THE SCENE: Beautiful sky and temp.. Humidity was cause for a quick sweat.
F3 WELCOME & DISCLAIMER
Praise the Lord for a great event this weekend.
WARM-O-RAMA:
Cherry Pickers, Lunges, Side-straddle-hops, Side toe touches, 4-count merkins
THA-THANG: Interlaken
Using a FIFO Sprint Train, inter link (connect) the three lakes on campus.
While one person sprints to the next exercise station, the rest of the group does the current exercise in place. When one person finishes the sprint he calls out “Go” to the next in line person, who then stops doing the exercise and sprints to the next station. Upon reaching the next exercise station, begin doing the next exercise until the whole group has reached the current station. It works best if we all stay in the same order. Sprints are designed to be mostly on the straight aways and about 100 yards. Exercises are:
- Plank hold.
- Leg lift hold.
- Squat Hold.
- Side Plank Star Hold.
- Elbows to Plank.
- In place Lunges
- Rainbow Drops
- Windmills
- Burpees
- Side-Raises
- Sizzor Kicks
- Flutter Kicks
- Windshield Wipers
- Imperial Walkers
- Bicycles
- Toe Touches
- Merkins
- Hello Dollys
- Squats
- Big Boy Situps
- Jumping Jacks
- Cross Toe Touches
MARY:
We made it to the third big lake about half way around and ran out of time on #13 Windshield wipers. Sprint race back to the AO.
COUNT-OFF & NAME-O-RAMA
Archie, Bartman, Booster, Pink Eye, Snaggletooth, Crotch Rocket, Trolley,
CIRCLE OF TRUST/BOM:
Humility over Pride. https://www.biblegateway.com/passage/?search=Proverbs+18:12&version=NIV
Humility https://www.biblegateway.com/quicksearch/?quicksearch=humility&version=NASB&resultspp=25