THE SCENE: 52 degrees and perfect
F3 WELCOME AND DISCLAIMER
WARM-O-RAMA:
50 Jump rope
SSH 20
Around the world 10
Figure 8s 10
Squats 10
Mosey to outhouse and back
THA THANG:
Set up cones in two parallel lines
5 cones each 20ft apart
1) Turkish get-ups 16,10,6
2) Jump rope 100,50,25
3) American swings 30,20,10
4) High pulls from the ground 20,15,10
5) Overhead press each arm 10,5,5
5 more cones each 20ft apart
1) Goblet squats 30,25,20
2) Jump rope 100,50,25
3) Imperial walkers w/bell 20,15,10
4) Bent row each arm 15,10,5
5) Russian swing 30,25,20
After each exercise run to end of cones and back to start then to next cone. Complete first number of reps then repeat that ladder 3 times till all reps are complete and go to second ladder and copy.
MARY:
LBCs 50
10 ‘Merkins 10 diamonds
20 Imperial walkers
10 clap ‘merkins 10 diamonds
BOM:
Thank God for answered prayers.
We are always quick to ask God to help. Prayers for ourselves, family and friends. But are we diligent with the praise? So many prayers are answered by our father that we forget to thank him for. Let’s make an effort to thank Him for our answered prayers, our unanswered prayers…for everything!
I am truly thankful for my brothers at F3 and how we push each other to get better in several aspects of our lives. Thank you Lord for my brothers!!