THE SCENE: 40 degrees and dropping. Mostly dry though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Moroccan nightclub 20
5 burpees on your own
10 tempo merkins
Tempo squats
10 Hairy Rockettes
Side to side mountain 
climbers
THA-THANG:
Mosey to new parking lot for 5 mins of CORE
- Legs in the air lower the right take right elbow to left knee, switch sides x20
- Start sitting up, lower down one vertebrae at a time, until you can’t go any further without falling, and pop up x20
- Lie on left side, bring righ knee into chest while taking your right elbow to your right hip targeting the obliques. x20 switch sides repeat.
- LBCs
- Catilina Wine Mixers x20
- Cone drills:
In and outs
Side to side
Moving planks 5 cones, switch the direction you’re facing, for 5 cones
Mosey to the FIA parking lot
- 88s maybe?
8 merkins followed by 8 flutter kicks
11x
Mosey to the coupon pile
- Grab a coupon
Rifle carry to the hill
Curls x20
Bear
crawl up
1 Burpee at the top
Run down
Repeat starting with the curls x1 - Return Coupon and wall sit for the longest 15 count (thanks Archie!)
Mosey to the flag with a Jail Break
MARY:
- 2 games of Bear Infection: In a confined space. IT starts in a Bear Crawl tagging everyone else who are Crab Walking. Once you’re tagged, you become a Bear and tag the other Crabs.
- Hello Dollies x20
- Plank Variations
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:
Insert the WORD here.
MOLESKIN:
“And those who are Peacemakers will plant seeds of peace and reap a harvest of righteousness.”
James 3:18
I hope you all reap a harvest of righteousness! Plant the seeds, teach your family to plant the seeds… Teach them to be patient, teah them to shower the seeds with love, and it will be well worth the wait!
ANNOUNCEMENTS:
CSAUP Next Weekend. Get signed up!
Please consider donating to the Wesley House. This is an opportunity to step up and help others that are less fortunate. Consider it an “off the court” challenge!