THE SCENE: Clear and Sexy with a little steam once your heartrate got up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Annies x10 IC (B) and bi-directional, CDD’s x 20 IC, Cheerleaders OYO x 25, Plank Jacks x 20 IC, Tempo Sqts x 10 IC
THA-THANG:
Mosey to football field for 2 rounds of corner to corner
- Cone 1- Crucible Mkns x 10, Rd2 BBS x 20
- Cone 2- Clerkins x 20 (pure hell), Rd2 Mtn climbers x 20 4 ct.
- Cone 3- Shoulder Taps x 30 2 ct. Rd 2- E2K’s x 40 (20 each side)
- Mosey to Natty’s trunk for some brick coupons and then to the splash pad
- At the pad: 7 rounds, starting with 10 reps and moving up by 10 each round. Run a small circle around the bathroom where you stop to perform each time 25 reps with coupons of: OH Press, Curls, Rows, Double triceps extension and then mosey back to splash pad for each round, rinse and repeato
- 10 Hurpees (burpee w/ a clap)
- 20 Derkins on bench
- 30 Jump squats
- 40 Monkey Humpers
- 50 Alt single leg sqts w/ coupons
- 60 LBC’s
- 70 Lunges w/ coupons
- Return to Natty’s ride to drop off coupons and then on to AO
MARY:
Flutter kicks x 20 IC, Never Cross Dollies x 8 IC, Bird Dog / Hip circles x 10 (B), Supermans x 20 IC, 1 Good Morning Abby
COUNT-OFF & NAME-O-RAMA
Herbie, Simmons, Biohazard & Natty
CIRCLE OF TRUST/BOM:
Be intentional and lift others up with all you do and say. Read Romans 15:5
MOLESKIN:
Pray for Spellcheck and his wife as they travel to Vandy for a round of chemo and prep for transplant
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.