THE SCENE: Clear and 35 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Mountain climbers, 15 plank jacks, 15 SSH, 15 Moroccan night club, 10 wind mill (all in cadence).
THA-THANG:
After some high-knees, butt-kickers, and skips, start with a 2 minute interval run at about 1 mile race pace. After each interval, perform 3 exercises ( 10 squats, merkins, flutter kicks after 1st interval all in cadence). Wagon wheel to the six before performing exercises.
- 4 minute interval
- 10 Lunges OYO
- 10 Carolina dry docks in cadence
- 10 Freddy Mercury in cadence
- 2 minute interval
- 10 Monkey humpers in cadence
- 10 Diamond merkins in cadence
- 10 Hello Dolly in cadence
- 2 minute interval
Mosey to benches at middle of campus.
- 10 derkins (decline merkins), 10 dips, and 10 irkins (incline merkins) all in cadence.
- Take a lap around parking lot.
- 10 LBCs, 10 6 inch LBCs, 10 reverse LBCs, and 10 full grown LBCs all in cadence.
- 15 box jumps civilian count, 10 Lunges each leg OYO, 10 squats in cadence.
- Mosey to shovel flag.
MARY:
Merkins ring of fire. 1 merkin around the ring while all other PAX hold plank (Snaggletooth wanted to do clapping merkins, so he did). Then 1 merkin around the ring while all other PAX hole 6″ plank. Then 1 clapping merkin (your welcome Snaggletooth) and final round with 2 clapping merkins.
COUNT-OFF & NAME-O-RAMA
10 HIMs today
CIRCLE OF TRUST/BOM:
Luke 6:41-42. Don’t be hypocritical, but lead by example.
ANNOUNCEMENTS:
2nd F tonight at Printshop tonight, possible leadership development curriculum (let Booster know if interested).