THE SCENE: Cool, clear, perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 IC, SSH x 25 IC, Tempo SQT x 25 IC, ManMakers x 5 OYO, Bird Dog Hip Circles x 5 IC (B), ALL the next with BRIX & IC x 20 each (no rest b/w): Bicep Curls, seal claps, shoulder press, OH triceps, OH claps
THA-THANG:
Run to Norm Hill and pick up a rock at the tracks, partner up:
Bottom of hill partners do 300 BBS with rock while other partner runs to top of hill with their rock and do 10 jump thrust “rock”ets then run back and swap with partner until BBS complete.
- all together now, run to top of hill and down the road to the next stop sign and do 30 Bonnie Blairs
- run to old coffee house lot and perform 10 Burpees OYO
- Run to mile marker 0.00 and perform 25 MKNS
- Run to carwash and perform 50 SQTS
- Run and RTN to AO
MARY:
10 Supermans IC, 15 Gaspumps IC, 20 Flutter kicks IC, 20 Bruce Lees IC, 20 Hello Dollies IC, Captain Thors (led by Fast n Easy) x5
COUNT-OFF & NAME-O-RAMA
The return of Sparkles & Biohazard, Fast n Easy, Hamm, Simmons & Natty
CIRCLE OF TRUST/BOM:
Galatians 6:9 Let us not be weary in doing good for at the proper timewe will reap a harvest if we do not give up. Stand tall my bruthas through these challenging times, lead and stay driven to turn others into leaders, stay the course! Be confident because we have the ultimate leader by our sides
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.