THE SCENE: low 30’s….chilly…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Merkins
- Squats
- Runs across parking lot: butt kickers, bernie sanders, karaoke, high knees
THA-THANG:
- Bear Crawl 11s
- Bear crawl across the driveway and crawl bear back. Dry Docks at one end, Spread Eagle Merkins at other end.
- mosey to soccer field by Watt Rd
- Leg Escalators
- Rd 1 – 20 squats
- Rd 2 – 20 squats, 20 monkey humpers
- Rd 3 – 20 squats, 20 monkey humpers, 20 iron mikes
- Rd 4 – 20 squats, 20 monkey humpers, 20 iron mikes, 20 flamingos
- run and touch the doghouse between each round
- “no running” to the top soccer field
- crab walk to gate – 10 burpees
- broad jump to the trash can – 20 big boys
- duck walk to corner of baseball field – 20 dry docks
- inchworm merkin to other corner of field – 20 squat jumps
- crawl bear up the hill to the top soccer field
- Running with pain stations around the soccer field
- Lap 1 – 10 merkins at each corner + dips at the bench
- Lap 2 – Misc abs at each corner + dips at the bench
- Lap 3 – leg exercises from the escalators + dips at the bench
- Mosey back to AO
MARY:
- Side crunches
- 1.5 minutes of elbow plank
COUNT-OFF & NAME-O-RAMA
5 today: Sparky, Gibbler, Wagon Wheel, Swimmies, Bartman
CIRCLE OF TRUST/BOM:
Talked about my wife’s recent mission trip and how proud I am of her. She was totally out of her comfort zone to speak about Christ to non-believers. Try to find ways in your day-to-day life to do this same thing….get out of your comfort zone to share your faith. Be bold.
MOLESKIN:
ANNOUNCEMENTS:
Convergence workout and 3rd F on 12/7 at the Truck Stop