[ The Scene ]
60s
Absolutely killer weather
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness, Fellowship, Faith
- My name is Steam and I’ll be your Q this evening
- A few things before we takeoff tonight:
- I’m not a professional
- You’re here on your own volition
- You know your injuries and so if you need to modify anything this evening feel free to do so, but push yourself and the men around you, they deserve it and so do you
- FNGs?
[ Warm o Rama ]
- SSH: 20
- Rockette: 10×4
- SSH: 20
- Imperial Walker: 10×4
- SSH: 20
- Cherry Picker: 10×4
- SSH: 20
- Baby Arm Circles: 10×4 F + B
- SSH: 20
[ The Thang ]
(Mosey to bottom of Pickett’s Charge)
- Battle Buddy up
(1) 10s
- Side 1 of the field: 1 merkin
- Side 2 of the field: 9 WWII BB sit-ups
- 1 BB holds the feet for the other 1 for maximum effect
- Rinse and repeat: 2 + 8, all the way down to 9 merkins + 1 WWII BB sit-up
(Mosey to the Batcave)
(2) Down + Down + Back
- 2 downs + 1 back
- 1st down: down the batcave stairs
- 20 imperial walkers
- 2nd down: down the stone stairs
- 20 squats
- Up: run back up
- Stop before the batcave steps: 4 prisoner lunge twists (2/leg)
- Rinse and Repeat 3x
- Flutter Kicks
(Mosey down to the Colesium —> AO)
[ Mary ]
- BB catch me if you can
- SWS – Stretching With Steam
[ COT ]
- # off
- Name o Rama
- FNGs
- BOM
Isaiah 43:19
- “Look, I am about to do something new; even now it is coming. Do you not see it? Indeed, I will make a way in the wilderness, rivers in the desert.”