THE SCENE: Hot & muggy
F3 WELCOME & DISCLAIMER Yup!
WARM-O-RAMA:
Mountain Climbers – IC – 15 – 4 count
Tie Fighter 4 CT x 10 each
Side Straddle hop (IC) 4 CT x 15
Cherry Pickers x5
Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 1 set of 10 per side.
THA-THANG:
Mosey to Curb
Tricep dips – 20
Rocky Balboa – 20 – 4ct
Calf raises – 20
Repeat for 1 more round
CMU pile
25 Bench Press / 25 Curls / 25 Shoulder Press / 25 Goblet squats / 25 Triceps
30 Bench Press / 30 Curls / 30 Shoulder Press / 30 Goblet squats / 30 Triceps
Test out double CMU bench press with partner – a little scary for the 1st couple of reps, but it was nice to double the weight and take it slow to let it really work the arms. I think it passed the test and will be back soon.
Mosey across Cedar Bluff to the school to the grassy hill.
10 Monkey Humpers (Or Squats) / 10 Merkins then run up and down the stairs, keep repeating to see how many rounds we can do. I think we did 8-10 rounds of this. About sucked the life out of us.
Slow walk for a few minutes to catch our breath, then mosey back to the flag.
MARY:
Dealers choice : snow angels, side crunch, LBC, mountain climbers, SSH, flutter kicks.
COUNT-OFF & NAME-O-RAMA
9 including FNG – Caveman – Mike Compton
Anchorman, Curry, Mermaid, Betty, Honeydew, Waxjob, Curveball, Jitters
CIRCLE OF TRUST/BOM:
1 Thessalonians 5:11
11 Therefore encourage one another and build each other up, just as in fact you are doing.
Let’s take this challenge outside of F3. I have to make an effort to ask people questions about themselves. It’s so encouraging when a brother takes the time to really talk to you. Dig in, get past small talk, follow up and encourage.