THE SCENE: low 60s. Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
BAC x15 ea IC
Cherry Pickers x10 IC
Little bit of This
Tempo merkins x10 IC
THA-THANG:
Mosey to hill behind church. Dubbing this Mount Frasier from now on.
7s.
1 BBS at the bottom. 6 squat jumps at the top.
Mosey around a bit. Do 2 burpees en route. Mosey back to FC park from top of Hotel down.
6 Station Quacken Circuit – stations placed around the park circuit. Do 20, 25, 30 reps respectively for each lap.
- #1 5 Burpees each time
- #2 Merkins
- #3 Lunges 2CT
- #4 Diamond Merkins
- Do 1 Burpee each side of the two Quacken bricks in front of the Lions Club Building as penance.
- #5 American Hammers 4CT
- #6 roll the dice – do 25 of whatever exercise you get. Each PAX rolls for their own exercise (skip the Burpees)
- Bear crawl from #6 to #1
- Repeat until time.
MARY:
Ain’t nobody got time for that today!
COUNT-OFF & NAME-O-RAMA
Wilson, Mr. Wedgie, Duggar, Herbie, Filter
CIRCLE OF TRUST/BOM:
1 Corinthians 10:31 “Whether you eat or drink or whatever you do, do it for the glory of God”
MOLESKIN:
ANNOUNCEMENTS: