THE SCENE: Rainy 65 degrees
F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:
Side straddle hop
Merkins in cadence
Imperial walker in cadence
Twisties in cadence
Baby Arm circle
Reverse
Overhead clap
Cherry picker
Stretching calves
THA-THANG:
Pyramid All Body Workout
1st Arm Galore exercises
Merkins 10X
Carolina Dry docks 20 X
Dips 30 X
Irkins 40X
Derkins 50X
Mosey 1 lap around cones then back down to Irkins, Dips, Dry Docks and Merkins then Rinse and repeat
2nd Leg workout
Jump squats 10X
Squats 20X
Lunge single leg 30X (15 each leg)
Bobby Hurleys 40 X
Lunge and 1 leg at the back of the bench 50X (25 each leg)
Mosey 1 lap around cones then back Rinse and repeat
3rd Ab workout
Bigboy Sit ups 10X
LBC 20 X
Hello Dolly 30 X
Flutter Kicks 40 X double count
Reverse Pickle pounder 50X
Mosey 1 lap around cones then back Rinse and repeat
Mosey to the Lillie pad parking to the baseline 1st workout
Each light pole stop for 10 Squats
Mosey to 1st pole and Bernie Sanders to the 2nd and Mosey to 3rd and mosey back to the baseline
2 nd
Same sequence but each light pole Raise the Roof 10X.
Walk half and Sprint back to the AO
COUNT-OFF & NAME-O-RAMA
A 9 HIMs getting better
CIRCLE OF TRUST/BOM:
Word of the day: 3 important things about Life
1 Life is Hard-work
2nd You need to have Faith
3rd Grace. Wait for God’s Grace.
Thank you for F3 for making us a better Men.