THE SCENE: Beautiful morning. A little chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH, some tempo merkins, some tempo squats, follow the leader
THA-THANG:
5 stations, 5 minutes of work then rotate
Station 1 (the big CMUs)
- monstrous murder bunnies for 3 lines
- 10 Curls
- CMU lunges 3 lines
- 10 overhead press
2 at tennis courts with half CMUs
- 10 bent row + tricep extension
- Sprint 3 courts
- 10 thrusters
- Crab walk 1 court both ways
3 At waxjob hill 11s
- Tuck jump burpees at the top
- Hand release burpees at the bottom
- Side shuffle up and down the hill
4 At baseball field
- bear crawl all the bases
- 5 iron squats at first
- 10 at second
- 15 at third
- 20 at home
5 At the pullup bars
- 5 pull-up
- 10 merkins
- 15 reverse crunch up on parallel bars
MARY:
Hold 6 for the 6, 25 water pumps, 25 superman swims, lbc for time
COUNT-OFF & NAME-O-RAMA
13 Pax including a 2.0
CIRCLE OF TRUST/BOM:
I have been really stressed and stretched thin. We need to focus on the task at hand and give it all we’ve got even if for just 5 minutes. Very thankful to the HIMs who stepped up to pray for me and my battle with temptation last night.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.