THE SCENE: 49 degrees and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat Reach Jumpers x 20, Seal Claps–>OH Claps–>Morroccan NC’s–>Baby Arm Circles (B) with no rest 20 x IC each, Cherry Pickers, Windmills and 5 Man Makers OYO
THA-THANG:
A lot of complaining that was ignored as this is a running Q….5 K course and every 1/4 mile we do an exercise and move up by 25:
- at .00 mile 25 MKNS
- .25 mile 50 Bonnie Blairs
- .50 mi 75 Apollo Ono’s
- .75 mi 100 calf raises
- 1.00 mile 125 plank jacks
- 1.25 mi 150 SSH’s
- 1.5 mi 175 Freddy Mercuries
- 1.75 mi 200 LBC’s
- 2.00 mi 225 Imperial Walkers
- 2.25 mi 250 Squats
- 2.5 mi 28 Mtn Climbers
- 2.75 mi 30 I forgot
- 3.00 mi 31 OH Claps
MARY:
no time for that
COUNT-OFF & NAME-O-RAMA
Natty, Biohazard, Simmons, Oscar, Fast n Easy, Fob, Tuba
CIRCLE OF TRUST/BOM:
Let’s make 2021 way better than 2020, gather the men so we can continue sharpening
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.