THE SCENE: Darkish, gloomy, the air was almost as cold as the ice in my veins.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around parking lot
Baby Arm Circles x20
SSH x15
Tempo Squat x15
Tempo Merkins w/ pause x5
THA-THANG:
- Mosey to the Cloud
- ELEVENS
- Deck Squat Burpees
- V-Ups
- Mosey to Pavillion
- Battle Buddy
- One does wall sit and holds other’s feet
- Other does 10 merkins, then switch, then 8,6,4,2
- Battle Buddy
- Mosey to Cardiac
- Escalators
- 10 burpees
- 10 burps, 15 plank jax
- 10 burps, 15 plank jax, 20 merkins
- 10 burps, 15 plank jax, 20 merkins, 25 squats
- Side plank taps in cadence (10 each side)
- Mosey to AO
- Doras across parking lot
- One parter does alternate leg burpees while other runs across lot, 6 tuck jumps, then runs back and switch.
- Accumulate 75 total alternate leg burpees
- Circle of Core
- Hello Dollys in cadence x20
- Suitcases in cadence x20
- Tempo merkin w pause x3
COUNT-OFF & NAME-O-RAMA
Guppy, Too Late, Smalls, Cap’n Crunch, Doublewide, Anchorman, Butterfly, Pusher, Snitch, Neutron, Booster, Big Bird, Ponzi, Proton, Quickbooks, Charmin, Rusty, Rainbow, Woodchuck, Code Brown, Ribbed, Star Brite, Cat Gut, Flanders, Fabio, Jenner, Compost, Umbro, Bunny, Gibbler, Frank, G-6
CIRCLE OF TRUST/BOM:
“Familiarity is a danger for the church even today. The moment we become comfortable and over-familiar with our own culture, we tend to disregard those who are foreign to our ‘family.’
In order to be a High Impact Man, you need to be out of your comfort zone
Challenge: Bring someone who you have nothing in common with to F3. If they won’t come, share a meal with them