THE SCENE: A pale moon peaks through parted clouds. Unseasonably warm and pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Projectivators
- Tempo squats
- Hairy Rockettes
- Moroccan Night Clubs
- Tempo Merkins
- Plank Jacks
- Newton’s cradle
- Tempo Split Squats
THA-THANG:
Mosey over to the recruiting center for a circuit workout. 9 stations:
-
- Black Betty Dead Lift
- Bend knees, hips forward, Back Straight, Shoulders Square, Core Active
- Tire and Sledge – Flips and Hits
- Jump rope – Fast and double unders
- Slam Ball – Slam down and High Throw
- Curls/Tri extensions
- Overhead Press/Manmaker Merkins
- Manmaker Merkins – CMU to one side. Do a Merkin, then reach underneath with opposite arm and pull the CMU across, back and forth
- Dips/Step ups
- Dumb Bells – Chest Press and Weighted Lunges
- Blockees and Burpee jump-overs
- Black Betty Dead Lift
- After each full round, 30 LBCs and lap the parking lot, then flip the card.
- Finished three rounds then did a Ring of Fire, up to 3 and back down
MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 18:1-8
MOLESKIN:
Awesome group this morning, so big I had to add a station.
ANNOUNCEMENTS:
Turn in your Samaritan Purse boxes. Christmas parade coming up on December the 11th. Trailer decorating soon to come.