THE SCENE: Clear and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind Mill x 10 IC
Manly Arm Rotations x 10 IC
Overhead Clap x 50 IC
Imperial Squat Walker x 15 IC
SSH x 30 IC
THA-THANG:
Aiken Legs: x 4 Rounds
- 20 squat
- 20 box jumps
- 20 lunges (10 each leg)
- 20 split jacks (10 each leg)
F3 Individual Medley: Start with 5 reps and add one rep each round up to 10. Each round is 1:30. Time for each round does not change.
- Burpee
- BBS
- 2 ct Flutters
- SSH
Squat/Lunge Thing: Split into two groups. Group 1 is 25 yards away and holding squat. Group 2 does four lunges/one squat until meeting Group 1. Then Group 2 will hold squat while Group 1 lunges/squats.
- Round 1: Reglar squat
- Round 2: Al Gore
- Round 3: Sumo
- Round 4: Narrow Squat
Growing Pains: 30 LBCs, 30 BBS in cadence
Proud Mary: Play Proud Mary by CCR. Do BBS until “Rolling” and switch to gas pumps. Then Flutters until “Rolling” and switch to gas pumps. Keep alternating between BBS and flutters until song is over. “Rolling” is always gas pumps.
MARY:
30 second superman
Fire Hydrants
Hello Dolly
Boat Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Read first two chapters of Mark. Notice the number of times the word “immediately” appears and why. We are called to immediately follow. Drop your nets and follow me. Jesus knew where He was going when he called the disciples and knows where he is going with each of us.
MOLESKIN:
ANNOUNCEMENTS: