THE SCENE: A nice 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 merkins In cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Moroccan nightclub 20
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence 20
THA-THANG:
Mosey to JUCOManjara
Progression
5 Burpees, 10 squats, 15 pushups, 20 lunges, 25 side straddle hops
Run to the cone/pumpkin
5 burpees
Run back down the hill
Run to the cone /pumpkin
5 burpees, 10 squats
Run back down the hill
Run to the cone /pumpkin
5 burpees, 10 squats, 15 pushups
Run back down the hill
Run to the cone /pumpkin
5 burpees, 10 squats, 15 pushups, 20 lunges
Run back down the hill
Run to the cone /pumpkin
5 burpees, 10 squats, 15 pushups, 20 lunges, 25 SSH
Run back down the hill
Mosey to the top and pick up the 6
Freddy Mercury in cadence *
Plank jacks
Flutter kicks in cadence *
American hammers
8 count push ups x 10
Mosey down to the pull off.
Football feet and drop when I call it.
Mosey back to the flag.
MARY:
Parking Lot Sprints w/ burpees, squats, pushups, lunges, & SSH
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:
Focus on the good, be the change you want to see, help others achieve their goals, learn to count your blessings not your short comings, remember we’re not promised anything so each day is truly is a gift, and thank God he gave us that opportunity. Let’s make the most of it!
Thank you for putting in the work and continuing to challenge me and each other!
MOLESKIN:
Psalm 20:4 May he grant you your heart’s desire and fulfill all your plans!
ANNOUNCEMENTS:
Convergence for 5 year anniversary. Nov. 7 – Asylum.