THE SCENE: ⚡Wet and stormy ⚡
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Danger Zone- Roughly 1 minute each of SSH, high knees and butt kicks to the Danger Zone by Kenny Loggins. Each time the words “Danger Zone” are uttered you do a burpee.
THA-THANG: Performed in teams. In this case with three teams of 3 and one team of 2. Parking lot setup with cones in a roughly 400m loop with 4 stations setup along the loop. Three CMU’s, a coin and workout list placed at the 4 stations. Each team starts at a station. One team member flips a coin and everyone does the workout listed on the paper based on if the coin lands on heads or tails. If you get to a station and another team is there bypass the station and proceed to the next open station. Station workouts as follows:
- Station 1: Heads- Merkins x20 / Tails- Manmaker Merkins x20
- Station 2: Heads- BBS x20 / Tails- BBW w/CMU x20
- Station 3: Heads- Burpees x20 / Tails- Blockees x20
- Station 4: Heads- Carolina Dry Docks x20 / Tails- CMU overhead press x20
MARY: Burpees x25 and light stretching
COUNT-OFF & NAME-O-RAMA: 11 HIMs- Streaker, Cow Patty, Doppleganger, Doctor, Rep Sleepy, Pennies, Shenanigans, Banjo, Trousers, Halfday and Shocker
CIRCLE OF TRUST/BOM: Do what you don’t like (Romans 7:15)
MOLESKIN: Prayer Requests- Gibson family, Doppleganger’s grandfather and Streaker traveling
ANNOUNCEMENTS: Breakfast at Rep Sleepy’s on 7/16 and workday at the Cerebral Palsy Center on 8/6