THE SCENE: 45° Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
50 Star Jumps, 50 Air Punches…let’s mosey to the flag pole
THA-THANG:
- 10 Burpees, 50 Picnic Rows at the Pavalon
- Mosey to Cardiac-Run up to the top and do 10 Hand release Merkins at chalk stars x 5
- 10 Burpees, mosey to Pickets Charge
- 10 Burpees- run up and do 5 chicken peckers at every cone x 10
- Mosey to Memorial and do 10 Burpees
- Mosey to Space Station Stop and do 50 squats half way
- space station run up/down do 25 Froggy Jumps, up/down 25 Froggy, up/down once more
- 10 Burpees at Handicap Spot then mosey to Grinch’s Hill
- Hello Dolly’s x 10, Run to the top, Hello Dolly’s x 10, run to bottom, RR then 10 Hello Dolly at bottom x10
- mosey to Area 51- 10 Burpees then run to the top and do 50LBCs
- mosey to Everest – run up to each cone and do 10 Dive Bombers x 5 to the top
- mosey back to the AO and stop along the way to do Bear Crawl 360 x 10 each direction with 2 Burpees per direction
- mosey back AO
MARY:
50 Flutter kicks 4 ct
50 LBCs 4ct
plank for 1 min
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:
There’s several lessons from Noah’s Ark..main one is Never let yourself get into a position that when God calls you to help others you’re not able.
MOLESKIN:
I’m very thankful for each of these guys and the impact they have on my life.
ANNOUNCEMENTS:
take the Pole for TN Convergence, we have MLKJR parade Monday