THE SCENE: Clear, 24 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC
Lunge –
Left leg (out, back, left, right) x 10
Right Leg (out, back, left, right) x 10
T-Plank Arm Circles x 10 EA/ED IC
SSH x 35
THA-THANG:
Station Laps: Complete first exercise at cone, run lap around all four stations, stop and next station complete exercise, run lap. Two rounds
Station 1: Round 1 – Flutters x 20 4ct; Round 2 – Jump Squat x 20
Station 2: Round 1 – Burpee x 10; Round 2 – LBC x 20
Station 3: Round 1 – Lunge x 10 each leg; Round 2 – CDD x 20
Station 4: Round 1 – Squat x 20; Round 2 – Smurf Jack x 20
Black Jack: In parking lot. 1 merkin on one side run to other side and do 20 BBS. Merkins increase by one each time and BBS decrease by one each time.
MARY:
Capn’ Thor – 1:4 exercise (1 BBS:4 Hammers) ended at 5:20
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Do not get distracted. Keep your priorities straight each day. F3 does not need to be first, it is great to be out with everyone, but our families and responsibilities to them come first. Keep the Word in your daily life. Pick what works for you and keep it there each day. Stay focused, it is a long year. Take it day by day.
ANNOUNCEMENTS:
Pray for our City, community, and PAX as flu and other viruses cause many to be out sick.
Sorry I missed, so wanted to come but sickness prevailed, the benefits of working in healthcare