THE SCENE: Clear and 34*.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees in Cadence, imperial squat walkersx10, 9 Burpees in Cadence, Tempo Merkins in Cadence x 10, Temp BBSx 10
THA-THANG:
grab a weight or hammer and mosey to Everest
- Everest Suicides- first cone start w 10 Burpees run up to next cone 20 Merkins back down to first cone 10 burpees run to next cone 20 Merkins next cone 30 Star Jacks, back down to first cone 10 burpees, second cone 20 Merkins, third cone 30 Star Jacks , last cone 40 Squats
- Mosey to Space Station- Dora Trifecta( 100 Curls, Triceps, Presses while Battle Buddy Runs to the top)
- Bo Knows- Battle Buddy holds weight in squat position while partner does High Knees x 100 or so, switch then RR
- BEAR CRAWL 360- bear crawl in cadence x 10 w 3 Burpees, sideways Bear Crawl in cadence x 10 w 3 Burpees, Crawl Bear x 10 in cadence w 3 Burpees, sideways bear crawl x 10 w 3 Burpees
- Mosey Back to AO
MARY:
BBS tempo style x 10, dead bug four count x 20, box Cutter x 15, leg lifts 90*, 45*, 6 “ alternating three rounds, box cutter x 15, Plank right knee to left elbow hold 10 sec, left knee to right hold 10 sec
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these note
CIRCLE OF TRUST/BOM:
10 Strong 💪🏻
MOLESKIN:
Happy Thanksgiving! Be Thankful for the people throughout your life that helped you survive. Pray for Hands’ son, Cheatsheets daughter, Pinto, and Woodshack’s Father In Law
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.