THE SCENE: Low 30s, foggy, good weather to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, CP x 5, ISW x 10, move to the baseline for 20 Rocky Balboas on the curb, jog to other side, 15 RBs, karaoke, 10 RBs, karaoke back, 5 RBs, high knee skip back.
THA-THANG:
4 corners workout. At each corner of the AO is an exercise in chalk. Do 15 reps and move to the next corner. Those exercises are: Merkins, Squats, Monkey Humpers and American Hammers. After each full rotation, run Baby Everest and back. Drop one rep with each Rotation until you get to one rep.
Or, until the Q gets bored [pro tip for QICs: if you are doing something monotonous for many minutes, bring music!].
Run to Cardiac after 4 rounds at the AO. Continue reps, with one exercise at the top, bottom and each turn. 4 more rounds of the exerises.
Next, run from Cardiac to the Dragon for a modified Route 66, but with 7 stops instead of 11 (Route 28?). Do all 4 of the exercises at each stop, ending at the top of the Dragon after 7 stops. So, 480 total reps done. Good work!
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Simple. Trust God. He will provide to get you through your difficult times. No need to be afraid. Harder than it sounds, but it is true. Psalms 56: 3-4
ANNOUNCEMENTS:
Looking for a service project. Any ideas??