THE SCENE: Cold with snow flurries
F3 WELCOME & DISCLAIMER- Welcome to F3 (Fitness, Fellowship and Faith. Modify if needed. Work hard but don’t hurt yourself.
WARM-O-RAMA:
SSH, Tempo Merkins, Tempo Squats, Rocketts, 5 Burpees OYO, more SSH and 5 more Burpees OYO.
THA-THANG:
Mosey 1 lap around yard area, end up back at the fountains for a few more SSH
Mosey to event area (other yard area)
AMRAP
- 20 Merkins – 1 lap around yard
- 20 American Hammers – 1 lap around yard
- 20 Squats – 1 lap around yard
- 20 BBS – 1 lap around yard
Mosey to parking lot C15 to pick some coupons. Circle up for all to do reps while PAX run to other end of lot and back one at a time until all PAX’s have run.
- Curls
- Squats – with coupon
- Flutter Kicks – with coupon
- Horizontal press
Mosey back to event area for one more round of same exercises as above.
Mosey back to AO.
MARY:
No time for Mary. (Sorry Mary)
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:
Matthew chapter one lists the genealogy of Jesus. Many names are unfamiliar but God had them in that family at that time for a reason. God has us where we are for a reason. In our family, our work place, our church, our community, in F3 for a special plan and purpose. Seek God and His specific plan and purpose for your life.
MOLESKIN:
ANNOUNCEMENTS:
Prayer for Swanson’s mother recovering from surgery. Also prayer for Trowel for his new adventure in the Air Force.