THE SCENE: Pleasant but humid around 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toy Soldiers x 13, TN Rocking Chair x 10 IC, Sumi SQT with flail leg (B) x 10 IC, Chinooks x 10 IC (B). FWD arm circles (Osprey) x 10 (B) IC, Seal Claps x 20 IC, OH Claps x 20 IC, OH Press x 20 IC
THA-THANG:
Run up and down Brickyard Hill with 3 stations each way–
- 1) 10 8 CT MM’s
- 2) 10 Hand Release MKNS
- 3) Apollo Onos x 20
- (4) Plank Jacks x 20 IC
- (5) IMP SQT Walkers x 10 IC
- (6) Mtn Climbers x 20 IC
- Then run to Bleachers and perform 11’s of Incline MKNS & Dips
- Return to School wall and do SQT / JUMP / Reachers x 5 (B)
- Australian Nut Knockers x 15 IC (the boys were tired we couldn’t make 20)
- 11’s at the Planters: Box Jumps & Seal Claps
MARY:
Bruce Lees x 6 IC
COUNT-OFF & NAME-O-RAMA
Natty, Geppetto, Biohazard, Gmail
CIRCLE OF TRUST/BOM:
Act so others are motivated to see you again, remain positive
MOLESKIN:
Prayers for all the homies who could not be here for this uplifting and invigorating Q
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.