THE SCENE 67 and Clear
F3 Welcome and Disclaimer
THE THANG
COP
Side Straddle Hop X 25 IC
Imperial Squat Walkers x 20 IC
Little baby arm circles Front x 15 and back x 15 IC
Mountain Climbers x 20 IC
Ranger Merkins X 20 IC
Count off in 3s
Bermuda Triangle
Station 1 –10 pull ups in the dugout
– Run from dugout to short walls near playground
Station 2 -10 step ups at the short walls
– Run from playground to covered area
Station 3 – 20 rows and 20 Merkins
– Run from covered area to dugout
Complete each station then move to the next, AMRAP in 15min
Burpee Dan’s
1 Burpee : 4 lunges across lot.
– Down to touch the fence and back up in reverse and run to other end (repeat after each)
2 burpees : 4 lunges back to starting position
3 burpees : 4 lunges back to starting position
4 burpees : 4 lunges back to starting position
AMRAP in 15min
Cash Out
Down and back sprints x 3
MARY
Proton Parkers x 5 IC
Hello Dolly x 25 IC
Star Fish Crunch x 10 IC
American Hammer x 20 IC
Pickle Pounders x 20 IC
COT
Number off & Name-O-Rama
BOM
F3 Leadership Characteristics – CANDOR: Telling the hard truth. COMMITMENT, COMPETENCE, CONTENTMENT, COURAGE:
Galatians 6:1 – Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.