THE SCENE: Humid, Gloomy, Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nordic Tracks, Side Straddle Hops
THA-THANG:
2 line mosey to the rock pile where we completed a Tabata style work out, 45 seconds of work, 15 seconds of rest. 4 rounds of each exercise
- Plyo Wide Squats with a Rock
- Mericans with a Frog
- 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
- 4 lunges forward with the rock above the head, 4 reverse lunges with an overhead press
- Plank alternating one leg pull in, crossover, extend out
- 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
- Burpees
- Dips
- 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
Indian Run back to the AO
MARY:
No time for mary
CIRCLE OF TRUST/BOM:
Growing in Christ and becoming a Man after God’s on heard begins in everyday small decisions of obedience and discipline.