THE SCENE: 40 degrees F, 69% humidity, dark with clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Inch worms
30 second planks: High, low, John Trivolta’s left and right, rear
Glute Marches
THA-THANG:
- With two CMUs, one held high and the other low, perform reverse lunge to step up (5/leg). After that perform single leg Romanian Dead Lifts (8/leg). Do three total rounds and plank until all HIMs are complete.
- Push – Pull Ladder: 8 to 1 pull ups or inverted pull ups, 16 to 2 merkins.
- Four Rounds: 5x CMU Curtsy Squats, 4x Burpee broad jumps, 3x grinder laps.
MARY:
20x Flutter kicks, 20x box cutters, 50x LBCs
COUNT-OFF & NAME-O-RAMA
11 HIMs including Spooks (Travis Elkins) from Fredericksburg, VA.
CIRCLE OF TRUST/BOM:
Jude 24-25: Now to him who is able to keep you from stumbling and to present you blameless before the presence of his glory with great joy, to the only God, our Savior, through Jesus Christ our Lord, be glory, majesty, dominion, and authority, before all time and now and forever. Amen.
This should be our reason for assurance and hope. Live it.
MOLESKIN:
Prayers for Fins mom (health) and for Espy’s family (death of his dad).
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.