THE SCENE: Low 40’s misting rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 5
Cherry Pickers
Quad Stretch
THA-THANG:
Mosey to the church, at the columns perform the following:
20 lunges followed by a 30 second wall squat
19 lunges followed by a 30 second wall squat
Repeat until 1 lunge and a 30 second wall squat
Three laps of Bernie to the fence and back followed by 20 elevated (heel on curb) squats on each lap.
Mosey to the CMU pile, repeat 2x
20 curls
20 CMU Thrusters
20 Calf Raises
10 handrail pull ups
we ran until we hit one mile total for the workout, then back to the AO.
MARY:
Flutters to 20 (4ct)
big boys 10
LBC’s to 25 (4ct)
snow angels to 10
hello Dollys to 20 (4ct)
big boys until time expired
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What is your culture? Look at chick fil a and how well they operate. Part of that is training an culture, what is the culture at F3, are we picking up the 6, are we supporting the PAX, are we building people up? How can you impact culture in areas of your life to impact the greater good?
MOLESKIN:
ANNOUNCEMENTS: