THE SCENE: Cloudy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-ruck: 4 rounds of 50 push-ups/50 sit-ups
Manly Arm Circles x 15 IC ED
Imperial Squat Walker x 15 IC
8 count MM x 10 IC
SSH x 30 IC
THA-THANG:
Bench work: Partner Up
- Rd 1 = P1 step-up x 15 EL while P2 does dips (flap jack)
- Rd 2 = P1 Bulgarian split x 15 EL while P2 does inclined merkin (flap jack)
- Rd 3 = P1 Side step up x 15 EL while P2 does CDD (flap jack)
- Rd 4 = P1 Box jump x 15 EL while P2 does declined merkin (flap jack)
No Pain No Gain: Partner up
P1 does 15 BBS and P2 holds feet in plank then P1 does wide merkins while P2 runs to cone one and does exercise. When P2 gets back then P2 does the 15 BBS and P1 holds feet and then runs to cones. Order of cones is 1, 1 and 2, 1 and 2 and 3.
- Cone 1 = 5 Burp
- Cone 2 = 10 Burp
- Cone 3 = 15 Burp
Circuit:
- Station 1 = 15 burp/20 reverse pickle pounders
- Station 2 = 20 superman swims/20 4ct flutters
- Station 3 = 20 wide merkin/25 prisoner squats
- Station 4 = lunge to cone, bear crawl back, sprint to cone
- Station 5 = 25 merkin/20 BBS
Run back to AO.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
1 Kings 1:1-27 There will always be someone above us in this World. They have been give authority over you and have been put in place for a time by God. As long as they are not conducting illegal activities they deserve your respect. You don’t have to like them but you should respect their position. They need your support and not ankle biting and back stabbing. Be a leader beneath them and help them do their job. If you have a question, ask, don’t shout. If you have a suggestion, suggest, don’t demand.
MOLESKIN:
ANNOUNCEMENTS: