SCENE: Snowy with an invigorating breeze
F3 WELCOME & DISCLAIMER – emphasis on the disclaimer
WARM-O-RAMA:
- SSH IC | Grady Corns IC
- SSH IC | Windmills IC
- SSH IC | Rockettes IC
THA-THANG:
Mosey to the top of the Equalizer. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:
- Lunges
- Calf Raise
- Dips
- Shoulder taps
- Merks
- Flutter Kicks
- CDD
- Squats
Once the PAX had completed a 5k (roughly three full rounds), recover was called and a Fellowship Mosey™️ was enjoyed by all.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Ephesians 1 – We’ve been redeemed & forgiven. Let’s live like it.