THE SCENE: Cool with a light breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 cherry pickers, 20 tempo squats, baby arm circles, 5 4×4’s
THA-THANG:
- mozey to the steps
- 11’s with derkins and box jumps followed by a wall sit to recover
- 11’s with incline merkins and jump squats followed by a wall sit to recover
- 5 4×4’s OYO
- mozey to the soccer field
- 5, 10, 15, 20, and 25 of each exercise followed by increasing run speeds from 25%, 50%, 75% and 100%
- Merkins – BBSU while we wait for the 6
- squats – plank while we wait for the 6
- jump squats – American hammer while we wait for the 6
- 5 4×4’s OYO
- mozey to the steps for Aiken Legs
- 20 box jumps
- 20 squats
- 20 lunges
- 20 step ups
- 20 iron mikes
- 5 4×4’s OYO
- Mozey to the soccer fields
- 10 of each exercise at each stop followed by increasing run speeds from 25%, 50%, 75% and 100% back to the start
- merkins
- squats
- Carolina dry docks
- 10 of each exercise at each stop followed by increasing run speeds from 25%, 50%, 75% and 100% back to the start
- 5 4×4’s OYO
- mozey back to the parking lot
- boat/canoe
- 5 4×4’s OYOCOUNT-OFF & NAME-O-RAMA
14 PAX with FNG Hammock
CIRCLE OF TRUST/BOM:
James 4:6 God opposes the proud but gives grace to the humble
MOLESKIN:
We/I like to think that I’m in control and am pretty awesome most of the time. In reality, I owe any success to God who has put people/circumstances around me to succeed. I need to acknowledge God and give him thanks for all.