THE SCENE: Wet… very wet. One of the wettest.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC 4ct, 10 Merkin IC 4ct, arm circle forward and back, little stretch
THA-THANG:
Grab a cmu and back to the pavilion.
Deck of cards split 9-A and 2-8. Complete one from each deck then rinse and repeat.
9-A deck is number of reps for face value (A=20)
- Clubs=Dips
- Spades=cmu swings
- Hearts=boxer jaxs 4ct (high knees with a clap under the knee)
- Dimonds=merkins
2-8 Deck are the number of lines to reach for a movement (19 feet per line on the grinder)
- Clubs=crab walk
- Spades=bear crawl
- Hearts=Sprint
- Dimonds=cmu overhead carry
30 min in, pax given choice to swap out 2 exercises and/or movements. Diamonds then were BBS for first deck and spades were lunges for second deck.
When first deck runs out, second deck has 4 more cards. Pax picks 4 exercises. Flip cards one at a time. 10 times the number on card is number of reps for that exercise. Repeat for all 4 cards.
MARY:
20 Flutterkicks IC 4ct, 20 lbc IC 4ct, 20 Side crunch IC 4ct (and other side), 20 Superman SSH IC 4ct.
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 notes!
CIRCLE OF TRUST/BOM:
Like we all waited in the rain for everyone to cross the line, so too in life we need to keep our heads up to be there with other people in the middle of sucky times. Know that there are other people struggling like you. Help them when you can. Be helped by them when you can.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifter’s on 23rd to adjust for Thanksgiving.