THE SCENE: Light drizzle early, kinda sticky
F3 WELCOME & DISCLAIMER
The standard protocol
WARM-O-RAMA:
3 count Cherry Picker 10x, 1 burpee, Moroccan Night club 10x, 1 Burpee, Baby Arm Circles 10x, 1 Burpee, Reverse Baby Arm Circles 10x, 1 Burpee
THA-THANG:
Indian Run to and around perimeter of the large parking lot,
- 4 corners (William Wallace per the exicon) setup, with CMU in the middle. even teams per corner start with 1 HIM spring to center and perform 5 reps of CMU cleans and spring back to team. Team performs their corners exercise per corner while taking turns sprinting to CMU Center. Once everyone has completed their turn the team then moseys to next corner and begins the new corners exercise while repeating the CMU sprint. corner exercises consisted of Squats, Merkans, Pickle Pumpers and Freddie Mercury. Once all 4 teams completed all 4 corners The PAX meet in the middle, form a circle and hold an Al Gore. 1 VQ Him does a burpee and sprints around the circle while the PAX holds AL Gore position. Once around circle the next HIM does a burpee and sprints around. After about 4 -5 turns we modified and all HIMs began to perform the burpee with the next sprinter to make for an improvement to the drill. 10 count recover once all around the “ring of fire” and mosey back to the AO
MARY:
Judge Judy, Trolly, ribbed finished up with a nice variation of core destruction exercises
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
researched scripture that applies to each F, Fitness, Fellowship and Faith
Fitness = Ephesians 6:11 & Proverbs 27:17
Fellowship = Ecclesiastes 4:9-10
Faith = 1 Corinthians 16:13, Romans 1:12 Romans 14:1 & 1 Corinthians 2:5
MOLESKIN:
Prayer request for Judge Judys wife and family
ANNOUNCEMENTS:
No additional announcements
