THE SCENE: 72 degrees F with 92% humidity
F3 WELCOME & DISCLAIMER by Hammy
WARM-O-RAMA: by Spook
3 SETS (10 mins)
LB Power – lunge jumps x 10
Flexibility- lying shoulder Angels x 10
Core – Shoulder taps x 10 each arm
THA-THANG: by Spook
3 SETS Upper Body (10 mins)
Clapping pushups x 10, 8, 6
Side plank 30 sec.
Under the fence pushups x 10
Reverse Plank 30 sec.
Glute Bridge 30 sec.
3 SETS (15 mins) Lower Body Circuit
25 air squat
25 Box jumps
25 crunches
25 lunges
25 Burpees
3 SETS (10 mins)
Bent over row x 10
Mixed rack carries 100m
Glute Bridge w/march
3 SETS ARMS (5 mins)
Curls x max reps 30 seconds
MARY: by Spook
Cool down (5 mins)
Bretzel x 10 breaths each side
Shoulder Angels x 10
COUNT-OFF & NAME-O-RAMA by Hammy
Total of 10 including Spook (Travis Elkins) from Fredericksburg, VA
CIRCLE OF TRUST/BOM: by Spook
Christians are called to spread the Gospel but how many of us actually do it. And if we do, how often and to whom? We should be doing it at a minimum to our own family and it should be repeated from time to time for our children. (Spook proceeded to tell us the Gospel complete with Bible chapter and verse references.) At the end he simply said that is God’s expectation of us.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.