THE SCENE: Crisp and Cool
F3 WELCOME & DISCLAIMER
Fitness, Fellowship, and Faith not Fitness, Faith, and Fellowship
WARM-O-RAMA:
10 Burpees for my mistake…
Side straddle hop in cadence 20
10 merkins In cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Moroccan nightclub 20
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence
THA-THANG:
- Sprint 10 merkins
Sprint 10 squats
Rinse & repeat
Walking lunges to the starting point
Plank Jacks - Sprint 10 merkins
Sprint 10 squats
Rinse & repeat
Walking lunges with rotation to the starting point
Flutter kicks in cadence
- Mosey the parking lot
- Sprint 10 merkins
Sprint 10 squats
Rinse & repeat
Walking lunges with rotation to the starting point
Freddy Mercuries kicks in cadence
- Mosey Parking lot
- 20 Curls w/ CMU while partner holds plank x 2
- 20 Tris w/ CMU while partner holds plank x 2
- Bear crawl
- SSH
- Shoulder Taps
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 HIMS
CIRCLE OF TRUST/BOM:
1 Thessalonians 5:16-18
Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.
MOLESKIN:
Thanksgiving is coming up soon. What are you grateful for? I encourage you to practice an attitude of gratitude. Count your blessings, not your short comings. This will help you realize how truly blessed you are.
Thank you for putting in the work and continuing to challenge me and each other!
ANNOUNCEMENTS:
BRING YOUR COATS TO THE AO!! ANY AND ALL COATS.