THE SCENE: Warm, muggy… normal east TN morning.
F3 WELCOME & DISCLAIMER
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be her
5. Know your limits and do the best you can
WARM-O-RAMA
- cherry pickers IC x 5
- side straddle hops IC x 20
- Tie fighter F/B IC x 20
THA-THANG:
7 stations. 6 stations with a different exercise at each one. At #7 roll dice to determine how far back you go and how you travel back. Travel back via alligator merkin, bear crawl, crab walk or lunge. Work your way back through each station and roll again. Continue to repeat until time. Roll a double mosey to the pull up bars for 10x then return to start.
stations
1. CPR’s 20x
2. Australian snow angel 20x
3. War Hammer 20x
4. 4×4’s 10x
5. Air Drama 20x
6. High plank 60x
MARY:
Penguin taps IC x 10
Flutter kicks IC x 20
COUNT-OFF & NAME-O-RAMA
13 HIMs with 1 FNG a.k.a. Locker Room
CIRCLE OF TRUST/BOM:
Don’t put God in a box
“Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us,”
Ephesians 3:20 NKJV
MOLESKIN:
ANNOUNCEMENTS:
Beer mile moved to Sept 10