THE SCENE: 37°F, Clear sky and dark (no moon)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20 (IC)
• Jump Squats x10 (IC)
• Merkins x10 (IC)
• Curb to Curb
○ High Knees
○ Butt Kicks
THA-THANG:
Mosey up to the loop around the Admin Building
Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.
• Cone 1 – Bear Crawl to the Chalk Line
• Cone 2 – Touch the Front Door of the Admin Building
• Cone 3 – Smurf Jacks x20
• Cone 4 – Merkins x20
• Cone 5 – Squats x20
• Cone 6 – Rows w/a Rock x20
• Cone 7 – Climb the Admin Building steps
• Cone 8 – Mountain Climber 4ct x20
MARY:
• Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
• Flutter Kicks (4ct) x20 IC
• Peter Parker x10 IC
COUNT-OFF & NAME-O-RAMA
7- Pacman, Music City, Crab-Legs, Walkabout, Breast Stroke (FNG), Belly Flop, Archie (QIC)
CIRCLE OF TRUST/BOM:
Perseverance, God has proven to be faithful. He will do his part so you do yours.
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,”
Hebrews 12:1 ESV
MOLESKIN:
It was very dark this morning. Reading the cards at each station was much more challenging than intended. The guys coped well and even avoided getting run over by a trash truck.
ANNOUNCEMENTS:
Everyone should sign up for the Asylum Hardship Hill 10hr team