F3 Welcome & Disclaimer
Workout:
Warm-up
Cherry Pickers x 15
Side Straddle Hop x 30
Shoulder Taps x 15 (4 count)
Squats x 20
Baby Arm Circles
Merkins x 15 (4 count)
Mosey to pavilion
3 stations-3 groups (2 rotations)
1st station: this group will set the tone 75 calf raises on stairs/10 burpies and then move to the 2nd station
2nd station: pavilion bench pull-ups/wall sit until releaved by 1st group
3rd station: dugout pull-ups x 12/Carolina Drydocks until releaved
Mosey toward Cardiac to bank behind baseball outfield
11’s—-bear crawl up, crabwalk down/wide grip merkins at bottom and diamond merkins on top
Mosey to Cardiac hill
Devin Hester to first turn and sprint to top
50 triceps dips on benches
Mosey to CMU pile
Partner up and do 20 blockies alternating reps with partner
Run to bottom of hill; Devon Hester to gate and run back to CMU pile
Repeat
Scissor Kicks x 30 (4 count)
Circle of Trust
BOM: Embrace challenges/pray continually/seek God’s wisdom
James 1:2-4
I Thessalonians 5:16