THE SCENE: Cold with Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two Laps Around AO Parking Lot, 20 Side Straddle Hops, 10 Cherry Pickers, 10 Windmills, 7 Little Baby Arm Circles Forward, 7 Backward, 5 Wide Arm Circles Forward, 5 Backward
THA-THANG:
Mosey north of AO parking lot up hill to top parking lot. 20 Box Cutters in cadence.
Mosey North on road toward park entrance. Turn right on new trail that intersects road. 15 Box Cutters in cadence. Mosey about half way up trail to cone which is by trail light. We will do elevens where we will go to first light and do one of an exercise, continuing to second light where we do two, onward to the eleventh light where we will do eleven of the exercise. The first to get to finish turns around and sweeps all men back to the starting cone. We then start the next exercise. These are the exercises:
- Big Boy Sit-ups
- Squats
- Imperial Walkers
- Merkins
- Ice-Skaters
- Star Jumps
- Hello Dollies
We will not go back to original cone after Hello Dollies.
Mosey to Pavillion by AO Parking Lot.
We will do Totem Pole (starting with first exercise for 30 seconds, then doing it again but adding next exercise, etc. until we do all five of the exercises for 30 seconds. Then we drop the first exercise and go through round again, doing four exercises for 30 second each. Then we will drop second exercise, etc. until we only do the fifth exercise for 30 second.
Mosey Back to AO Parking Lot
MARY:
Planks with right arm up, left arm up, right leg up and left leg up.
COUNT-OFF & NAME-O-RAMA
12 Men. No FNG’s.
CIRCLE OF TRUST/BOM:
Reading from Isaiah 40: 28-31. We must lean on God for our strength. He shall renew our strength and mount us up with wings like eagles.
ANNOUNCEMENTS:
Coffeeteria!