THE SCENE: 58 degrees partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles x 10 IC ED IC
Imperial Squat Walker x 15 IC
Tempo Merkin x 10 IC
8 Count Body Builder x 5 IC
THA-THANG:
Yul Brenner: 7 different merkins x 10 reps. Do not come out of plank between merkin types. Q will call out each merkin style.
- CDD
- Wide
- Reg-lar
- Ranger
- Diamond
- Crucible
- Chuck Norris
Walls of Jerico Start at cone one and complete 7 reps of exercise. Make one lap around cones and start at next cone. 7 cones/exercises, 7 laps.
- 7 Burpee
- 7 SSH (4ct)
- 7 Diamond Merkin
- 7-8 count body builder
- 7 Jump lunge (each leg)
- 7 Smurf jack
- 7 Flutters (4ct)
Merkin-cides Sprint to each line and complete number of merkin, sprint back.
- 10 merkin
- 20 merkin
- 30 merkin
- 40 merkin
- 50 merkin
Triple Nickel Partner up. 5 reps of each (Burpee/BBS) and 5 rounds
MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Prepare your faith so in times of trial you know how to survive. Just as we train our bodies to endure physical activity, we should also train ourselves to be faithfully strong when trials come.
MOLESKIN:
ANNOUNCEMENTS:
We lost an F3 brother at the Alpharetta GA AO last week due to a medical condition. Please be sure to carry your cell phone when on Q in the case any medical emergencies occur.
