F3 Welcome & Disclaimer
5:30 COT
– Side Straddle Hop X 40
– Imperial Squat Walkers X 20
– Baby Arm Circles x 20 each way
– Circle Burps – Up Downs
Mosey to Everest- 2 Stops on the way Burpee ladder 10-5, 5-1
Entrance Sprint
Clock Merkins – Find a hill and line up in plank position at 12 o’clock. 5 Merkins. Move to
3 o’clock, 5 Merkins. Move to 6, 9, or whatever Q calls out and do 5 Merkins in each
position.
Burp Back Mountain
The exercise is then performed by pairing up with one person proceeding to run
backward up the hill/forward down the hill 5X while the other person is
performing burpees. The individuals continue to alternate running with burpees
until 100 total burpees are completed. When finished, pax continue to run hills
until entire pax completes.
Field of Dreams x 2
1s 1st corner – AMRAP Imperial Squat Walkers until relieved.
2s 2nd corner – AMRAP Lunges until relieved.
3s 3rd corner – AMRAP Peter Parker until relieved.
4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving
the Pax there
Cash Out
Devin Hester to the top of the Hill x 2- Full Sprint!
BOM
Romans 12:2 MSG 1-2 So here’s what I want you to do, God helping you: Take your
everyday, ordinary life—your sleeping, eating, going-to- work, and walking-around
life—and place it before God as an offering. Embracing what God does for you is the
best thing you can do for him. Don’t become so well-adjusted to your culture that you
fit into it without even thinking. Instead, fix your attention on God. You’ll be changed
from the inside out. Readily recognize what he wants from you, and quickly respond to
it. Unlike the culture around you, always dragging you down to its level of immaturity,
God brings the best out of you, develops well-formed maturity in you.
