THE SCENE: Cloudy and 70ish degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side straddle hops in cadence
5 cherry pickers
10 baby arm circles each way
Little of this and that
10 hillbillies
10 windmills
5 burpees
THA-THANG:
Mosey to Cardiac corner
10 side straddle hops
Run to first corner – 20 LBCs – run back to top – 10 side straddle hops
Run down to 2nd corner – 30 merkins, back to 1st corner – 20 LBCs – top and 10 SSHs
Run all the way down to the bottom and do 40 squats – stay at the bottom and do SSHs until 6 comes in
Mosey to greenway intersection
15 Bobby Hurleys in cadence
Mosey to stop sign bottom of hill
Cones out in path that circles full loop and then back out on greenway. Do exercise on cone and travel to next according to instructions
Cone 1 – 10 hand release merkins – lunges to next cone
Cone 2 – 10 Big Boys – reverse lunge to next cone
Cone 3 – 20 2 count imperial squat walkers – Bernie to next cone
Cone 4 – 20 2 count Rocky Balboas – skip to next cone
Cone 5 – 15 major merkins – karaoke to next cone
Cone 6 – 15 Bobby Hurleys – karaoke the reverse way back to previous cone and then sprint all the way to the next cone after this one.
Cone 7 – 25 LBCs – jog to next cone
Cone 8 – 5 Burpees – run all the way back to the 6 and do all cones and exercises you pass on your way coming back again, 2nd time through you can Bernie to next cone
Cone 9 – 15 merkins – El Capitans to next cone
Cone 10 – 20 two count flutter kicks – sprint all the way to AO parking lot
5s on Dragon hill – Hello Dolly down low and merkins up top
MARY:
Light stretching – since we were at time
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:
Be a Kindness Ninja through the holiday seasons
“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.” Ephesians 4:32
“Be kind whenever possible. It is always possible.” —The 14th Dalai Lama
“A smile is a curve that sets everything straight.” – Phyllis Diller
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Prayers for Title9 travels, Lilly friend health, Drum Major’s aunt’s health