THE SCENE: 71°F, No rain yet, but plenty of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x20 IC 4-count
- Burpees x4 OYO
- Imperial Walker x20 IC 4-count
- Burpees x6 OYO
- Imperial Squawkers x20 IC 4-count
- Burpees x8 OYO
THA-THANG:
Mosey to the Bell
21s- box jumps and dips
Mosey to the ORAU pond walkway (scenic route)
Run laps around the pond:
Before the lap, OYO
- Merkins x20
- Squats x20
- Shoulder Taps (4ct) x10
- Smurf Jacks x20
- Scorpion Dry Docks x20
Mosey back to SP
MARY:
- Flutter Kicks x25 IC
- LBC x20 IC
- American Hammer x15 IC
- Stretching Flow: touch the sky–> touch your toes–> touch the sky–> touch your toes–>plank–> leg stretch–> plank–> leg stretch
COUNT-OFF & NAME-O-RAMA
5- Erector, Kickflip, Chaco, Snaggletooth, Archie (QIC)
CIRCLE OF TRUST/BOM:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
1 Timothy 4:8 NIV
https://www.bible.com/111/1ti.4.8.niv
Don’t neglect the 3rd F
Moleskin:
We did 21s by the bell and we stopped the laps at the pond right before it was time to do burpees, so today’s theme was being saved by the bell 🙂