THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, 10 tempo merkins, 10 4ct plank jacks, 5 burpees OYO, 6 Cherry Pickers, a little this and that, and a lap around the parking lot.
THA-THANG:
Partner up for DORA’S. Partner one grabs rock and performs first part of 150 reps of
- Curls
- OH Press
- Tri Extensions
- Flutters with Rock
While partner 2 runs suicide. Switch out when partner 2 is done with one suicide.
When completed mosey down cardiac to Skunk Hill. Pay our respects to Cat Gut and run up Skunk Hill for 10 burpees OYO. When done, mosey to base of cardiac. 10 jump squats at bottom, mosey to first curve for 10 more squat jumps, bernie to second curve for 10 squat jumps, then run to top for 20 dips. 6 up did 20 LBC’s in cadence.
Mosey to top of Dragon Tail for a route 66 with merkins. When done, over to cloud for set of 20 butt touches and 20 step ups. When done head back to AO
MARY:
Just enough time for some Freddie Mercury and Heal touches.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Romans 10:8
Spoke on the importance of scripture and how it is our guide. When we face the difficult in our lives, it is a reminder that we are not alone.