THE SCENE: 60 degrees with a beautiful sunrise.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
10 Windmills in cadence
Reverse thumbs down in cadence
Mountain Climbers 20
8 Count Merkins AKA Bouble Burpees
THA-THANG:
We did 1 lap around the campus.
- Mosey w/ the person in back weaving his way to the front. AKA Black Snake
10 8 ct merkins
20 squats
30 flutter kicks - Mosey w/ the person in the front falling off for 2 burpees
- Pit stop ???? at coupon pile
15 thrusters
25 curls
25 triceps - Mosey w/ the person in back sprinting to the front.
10 8 ct merkins
20 squats
30 flutter kicks - Mosey w/ the person in back weaving his way to the front.
10 8 ct merkins
20 squats
30 flutter kicks - Mosey w/ the person in the front falling off for 3 burpees
- Line up on the curb for toe taps.
- 10 8 ct merkins
20 squats
30 flutter kicks - Cardio Island: walking lunges, high knees, high heels, side lunge hops, sprints, and side to side low
- Mosey back to the flag, with a jail break.
- 10 8 ct merkins
20 squats
30 flutter kicks
MARY:
Insert information about any additional post-THANG work (if applicable).
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:
“For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.” – Ephesians 2:10
Your potential is huge. Reach for it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Workday at Wesley House – show up between 8a-9a
1719 Reynolds St, Knoxville, TN 37921
CSAUP – 7.24.21 – OFF THE CHAIN