THE SCENE: 55 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Weed Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Cherry Pickers
Reverse thumbs down in cadence
THA-THANG:
Black snake Mosey to Sophomore Hill
- Bear Crawl up half way
- Partner up and wheel barrow up the rest of the hill switching at the half way mark
Mosey to the coupon pile
- Grab one and rifle carry it to the spot
16 stations/45 secs each/run in between
- Merkins
- BBS
- SSH
- Man makers
- Jump Rope
- Cling Press KB Swings
- Freddy Mercuries
- Burpees
- Goblet Squats w/ coupon
- Curls w/ coupon
- Dead Bug lowering opposite arm and leg
- Squat thrust with coupon
- Ladder drills in,in,out,out
- Heavy Hammers American Hammers w/ weighted ball
- Walking lunges with coupon
- Bear Crawl
Mosey to the center of campus
- 20 dips/20 derkins
Mosey to the flag with a jail break
MARY:
no time
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:
“I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want.”“I can do all this through him who gives me strength.”
Philippians 4:12-13
We often forget to be praise God when we’re on top of the mountain, or during the climb. Somehow we always remember to ask for his help in the valleys. Let’s be greatful for all he’s given us at every stage.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP at Haw Ridge May 6th 9p-midnight
Family workout this weekend and May 7th at the Project
July 2nd Convergence at JUCO (updates to follow)