THE SCENE:25 and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x 20
- Imperial squat walkers x10
- Baby Arm circles forward x 10
- Baby Arm circles backward x 10
- Hand claps x10
THA-THANG:
- Stop 1 – 5 Block-ees
- Run to stop 2 and do 5 curls and 5 rows
- Stop 2 – add 10 Hand Release Mericans (decline or incline)
- Run to stop 2 and do 5 curls and 5 rows
- Reverse up cardiac and do 5 curls and 5 rows at frist turn
- Run to stop 3, 5 curls and 5 rows
- Stop 3 – add 10 CMU squat press
- Ruto to stop 4, 5 curls and 5 rows
- Stop 4 – add 20 CMU flutter kicks (4 count)
- Run to stop 5, 5 curls and 5 rows
- Stop 5 – add 25 Bunny hops
- Run to stop 6, 5 curls and 5 rows
- Stop 6 – remove blockees
- Stop 7 – remove Mericans
- Stop 8 – remove squat press
- Stop 9 – remove flutter kicks
- Stop 10 – Finish with 25 bunny hops
Totals:
2 kilometers (sorry Kentucky tracked the distance)
25 Block-ees
50 Hand release Mericans
55 CMU Squat press
100 CMU flutter kicks
150 Bunny hops
35ish CMU Curls and Rows
Roxanne
Hold Al gore, when your hear Roxanne drop and do a Merican, when you hear red light do a “squat jump”
@Carney “Roxanne” is uttered 27 times and the words “Red Light” are uttered 26 times
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
“Integrity”
When faced with a difficult situation ask what is the right thing to do, then do it regardless of the consequences.
The godly walk with integrity; blessed are their children who follow them. Proverbs 20:7
Joyful are people of integrity, who follow the instructions of the LORD. Psalm 119:1
Special Thanks to Fabio who delivered 30 CMU’s to the Asylum