THE SCENE: Mostly sunny ,slight breeze, low 80’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 33 IC
Cherry Pickers 20 IC
Michael Phelps OYO
Baby Arm Circles – Up 10 IC
Baby Arm Circles – Down 10 IC
Merkins – 10 OYO
THA-THANG:
Partner Up, Grab your CMU
Mosey to south stop sign at “Y
Do 33 CMU curls
Mosey to Lower Gravel Loop
Each Team of 2 selects 1 or 2 exercises from following list:
SSH
Iron Mike
Merkins
CMU Overhead Press
CMU Curl
CMU Row
Squat
Jump Squat
BBS
4 ct American Hammers
Hello Dolly
Grady Corn
Bobby Hurley
Squat Jack
The Combined count of reps between the one or two exercise must add up to 33
For example, each person on the team does 33 reps. of chosen 1 exercise, or they each do 16 of one and 17 of another. Or 30 of one and 3 of another, etc. Must add up to 33
Do set of exercise, then run as follows:
1 lap, exercise, 2 laps, exercise, 3 Laps, exercise, 4 laps, exercise, 3 laps, exercise, 2 laps, exercise, 2 laps (goal is to complete 18 laps)
Mosey Back to stop sign at “Y”, do whatever set of 33 exercises you were doing at seabiscuit
Mosy Back to AO
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
19 HIMs total
CIRCLE OF TRUST/BOM:
Life is tough and full of unexpected challenges. We can be better prepared to face life’s challenges if we take control (the best we can) and make a plan. Of course, situations change and we may not follow our plan, but we are certainly better prepared when we do have a plan. Tonight my plan seemed simple (I had planned 18 laps plus mosey distance for everyone at a reasonable pace) to end up at 3.3 miles. I chose 33 because my late son Grady’s (F3 Quikrete) 33rd birthday was 10/17. We didn’t quite hit 3.3 miles but we got close. Situations usually never go as planned, but plans are invaluable.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.