THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OYO
Coupons
90, 60 and 60 sandbags
3 rucks
Dumbells and kettle bell
THA-THANG:
5 stations with 2 movements at each. Switch between movements for 8 minutes then switch station.
1. Merkins and bent over rows
2. Triceps extension and curls
3. OH press and upright rows
4. Squats and straight leg deadlifts
5. BBS and superman
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Sign up to Q
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.