THE SCENE: Cool 30 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40 IC
T-Plank Arm Circles x 10 (Each side, each direction)
Tempo Squat x 20 IC
5 Burp OYO
THA-THANG: RUCK OR CMU NEEDED
Four Rounds: 20 Reps each
- 8-count Man Makers
- Sit-ups (ruck/CMU on front)
- Thrusters
- 4-count flutters (ruck/CMU overhead)
Three Rounds: 20 Reps each
- Squat (ruck/CMU overhead)
- skull crushers
- curls
- 4-count mtn climbers
Duck Walk: Ruck on back and duck walk 10 yds, complete exercise, ruck on front duck walk 10 yds, complete exercise, etc.
- 20 squats
- 20 push-ups
- 20 Imperial squat walker (4-count)
- 20 Rev lunges (each leg)
- 20 shoulder taps (2-count)
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Believe the miracles that were performed by God for Jesus’ birth. Angels appearing, stars shining, and Kings fooled. The same God that sent His Son to this Earth is the same today as he was then. These are not “stories”. This is our history, our heritage, our story. Learn it, know it, repeat it.
MOLESKIN:
Research project: How old was John the Baptist when Jesus was born?
ANNOUNCEMENTS: