THE SCENE: Cold, wet, and windy. Definitely not like our warm beds we left.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo squats x10; Moroccan night club x15; tie fighters x10 each way.
THA-THANG:
Tabata (20 seconds on, 10 seconds rest, x8 rounds for each exercise)
- Merkins
- Monkey-humpers
- Flutter-kicks
- SSH
- Carolina Dry Docks
The rain let up so we went for a mosey to the front of the park for a ring of fire squats style. Then moseyed back to bathhouse for some pull-ups (5, 4, 3, 2, 1).
MARY:
Lbcs; Tempo big boys (didn’t know that existed); Freddie Mercurys.
COUNT-OFF & NAME-O-RAMA
8 PAX.
CIRCLE OF TRUST/BOM:
Ephesians 4:30-32 — “And do not grieve the HolySpirit of God, by whom you were sealed for the day of redemption. 31 Let all bitterness and wrath and anger and clamor and slander be put away from you, alongwith all malice. 32 Be kind to one another, tenderhearted, forgiving one another, asGod in Christ forgave you.”
ANNOUNCEMENTS:
CPR training posted on Slack channel.