THE SCENE: Crisp 32 degrees, but it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence
THA-THANG:
Insert information about the workout.
- Mosey around big lot leader falling off for burpees x2
- Line up on curb for Shaun T’s – step up, knee to opposite elbow,
Step down, backward lunge and reach to curb. 1 min each side. - Flutter kicks in cadence
- Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
- Flutter kicks in cadence
- Mosey to the coupon pile
- MUCHO CHESTO!! Merkins: Diamond, Regular, Wide, and Staggered 10x each
- Partner up:
Curls to 100 while partner runs stairs and does 5 pull ups
Thrusters to 100 while partner runs stairs and does 5 pull ups - Freddy Mercury in cadence
- Mosey back to the flag w/ a Jail Break
MARY:
Hello Dollies and Mountain Climbers
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:
Monday 34 degrees I was out here with you
Tuesday it was cold, but I did yoga in the comfort of my house, but I’m sure some of you were out.
Wednesday 19 degrees I did JUCO RUSH
Thursday 36 degrees and pouring rain I did SHAMROCK RUNNING
Today 30 degrees and here we are!
I mean I crawl out of my warm bed with my wife in it, and probably a kid sometimes two, to come workout with you guys. It’s insane! But then I get here and I’m positive you all have a similar story. You’re here on your own volition, right… It impresses me, it ignites me!
You guys are a stone cold pack of weirdos. And I love it!
I also really appreciate the thoughtfulness of those leading these workouts! You make it fun! You make it challenging, And then send me away with a different kind of challenge. This is the challenge that is the most meaningful to me. Iron sharpens iron!
Thank you for putting in the work and continuing to challenge me!
If you haven’t done so, I encourage you to sign up for a Q. We’re happy to help out!
https://www.bible.com/59/isa.55.11.esv
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.