THE SCENE: Perfect morning. Low 80’s, low humidity. Stayed in the shade
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Shoulder circuit (no rest):
– 15 manly arm rotations forward + backward
– 15 Moroccan night clubs
– 15 shoulder taps
– 15 OH claps
– 15 shoulder taps
– 15 Moroccan’s
– 15 manly arm rotations backward + forward
2. Cobra merkins
3. Little bit of…
4. Tempo Squats
5. Rockettes
THA-THANG:
Mosey past amphitheater and stop on pedestrian bridge over Cumberland
17 burpees, 13 3-pt situps
Crawl bear bridge
17 burpees, 13 3-pt situps
Bear crawl bridge
Calf raises (3 ways) 7-7-7
Mosey to rock pile parking lot beside river & grab large coupon
Biceps (3 ways) – 7-7-7 …. 3 sets
Shoulders (3 ways) – 7-7-7 …. 3 sets
Back (3 ways) – 7-7-7 … 3 sets
Combine all of it for 1 set of 7-7-7-7-7-7-7-7-7
Take coupon to 1 end of parking lot by river:
25 curls, sprint to other end 5 burpees, recovery jog back
20 curls, sprint, 4 burpees, recovery jog
etc
5 curls, sprint, 1 burpee, recovery jog
Grab coupon again
13 thrusters (2 sets)
13 good mornings with rock finishing overhead
Return coupon. Mosey back to AO
MARY:
No time….people were dying
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
Be kind. Don’t be a d-bag. Cut out the BS in your life.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.