THE SCENE: Low 30’s unusual scene with a special location for the end of the year beatdown / BOM…Welcomed the PAX to the Bridge to 2018!
F3 WELCOME & DISCLAIMER
Light Post Warm-O-Rama
1st Light = SSH (IC x10)
2nd Light = Tempo Squats (IC x10)
3rd Light = Drifter Jog (IC x10)
4th Light = Arm Circles Forward (IC x5)
Arm Circles Backwards (IC x5)
Cherry Pickers (IC x20)
5th Light = Merkins (OYO x10)
6th Light = Jump Squats (OYO x10)
7th Light = Lunges (OYO x10ea)
8th Light = Burpees (OYO x 5)
THA-THANG:
Each round will introduce a new movement. After each round run back to beginning to start next round. Each round will start from the original movement.
Round 1:
3 Wall Walks
Round 2:
3 Wall Walks
5 Pull Ups
Round 3:
3 Wall Walks
5 Pull Ups
10 Box Jumps
….Working up to 10 Rounds
Round 10:
3 Wall Walks
5 Pull Ups
10 Box Jumps
15 Merkins
20 Squats
25 Flutter Kicks
30 Air Press
40 BBS
50 SSH
Run Full Length
MARY:
Abs on Fire
1 minute LBC cash out
COUNT-OFF & NAME-O-RAMA
11 PAX
CIRCLE OF TRUST/BOM:
Always looking forward, not about where you were or what you have done, but where are you going and what more will you accomplish?
Isaiah 43:18-19
Forget what happen long ago! Don’t think about the past. I am creating something new. There it is! Do you see it?…
Philippians 3:12-16
I have not yet reached my goal, and I am not perfect. But Christ has taken hold of me. So I keep on running and struggling to take hold of the prize. My friends, I don’t feel I have already arrived. But I forget what is behind, and I struggle for what is ahead. I run toward the goal, so I can win the prize of being called to heaven. This is the prize God offers because of what Christ Jesus has done. All of us who are mature should think in the same way. And if any of you think differently, God will make it clear to you. But we must keep going in the direction that we are now headed.
MOLESKIN:
This workout was done on the Alcoa Bridge. 7 PAX rucked from the Bomb Shelter AO to the bridge for the beatdown! These HIMs are amazing and i believe with all my heart they are destined for great things as individuals and F3 Family.
ANNOUNCEMENTS:
41 Bomb Shelter Shirts ordered in 3 days…Awesome!
CSAUP February 24th!