THE SCENE: Wet but no rain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Lunges (forwards, backwards, side to side)
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo Squats
Tempo Merkins
Moroccan nightclub 20
10 Windmills in cadence
5 mins of CORE:
BBS, Plank w/ variations, Superman, LBCs, etc…
THA-THANG:
- Mosey w/ the person in the front falling off for 2 burpees to the parking lot below sophomore hill
- 25 flutter kicks in cadence
- 10 Merkins
- Soccer drills between 2 spaces:
High knees
Butt kicks
Walking lunges
Side lunge hops
Karaokes - 25 flutter kicks in cadence
- 10 Merkins
- Mosey to the coupon pile w/ the person in back weaving his way to the front.
Pit stop
at coupon pile - 25 flutter kicks in cadence
- 10 Merkins
- 15 thrusters
Run stairs
5 pull ups - 25 curls
Run stairs
5 pull ups - 25 triceps
Run stairs
5 pull ups - 25 scissor kicks in cadence
- 10 Merkins
- Mosy back to the flag
MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
1 Corinthians 16: 13-14
13 Be on guard. Stand firm in the faith. Be courageous. Be strong. 14 And do everything with love.
This sounds like the perfect recipe. You’ve got God on your side! There’s nothing you can’t accomplish. Knowing that and acting out of love and putting Him first, will lead to great things.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.