THE SCENE: Cool 74 Degree morning with a light drizzle, heavy rain proceeded the beatdown
F3 WELCOME & DISCLAIMER
Modify accordingly, follow COVID precautions, F3: Fitness, Fellowship, and Faith.
WARM-O-RAMA:
5 Cherry Pickers, 15 SSH, 10 Imperial Squat Walkers.
THA-THANG:
7s on the Hill:
PAX ventured over to a long dark neighborhood hill for a round of 7s with Burpees and Body Weight Squats.
We took the long way back to the AO to venture over to the troll bridge. The rain forced the Troll to flee from the rising creek, but in his hurry to leave he forgot to his favorite bag. Through personal communication with the troll, PAX were granted permission to pass through the bridge if we followed the workout in his bag.
PAX were numbered 1-6. When it was the PAX turn, he had to run down to the troll bridge from the AO and retrieve the exercise. Upon return, the next number would complete the number of reps for the specified exercise, before venturing down to retrieve the next exercise. Remaining PAX would complete as many reps as possible before starting the next exercise.
Exercises completed (minimum reps)
- AO lab/ Plank
- 10 Elf on the shelf (both sides count as one)
- Drifter’s decision: 20 Iron Squats
- 25 Wall Sit Presses
- 25 4ct Gorilla Humpers
- 50 LBC’s
- 15 CMU Burpees
- 20 RDL
- 25 4ct CMU Flutterkicks
- 5 Block Merkins (L, M, R =1)
- 40 Dips
- 25 CMU curls
- 30 sec Wall Sit
- 10 Burpee Box Jumps
MARY:
20 Merkins, Protractor for a few minutes, 15 4ct Peter Parkers, Protractor with 10 crunches at 3 angles.
COUNT-OFF & NAME-O-RAMA
Drifter, Taco, Moses, Nair, Snorkel, Hellbender
CIRCLE OF TRUST/BOM:
‘To be willing to sacrifice what you are now for what you will become’
Every day we make many many choices. These choices determine who we will become. Making the right choices today, even if difficult, will make us better people tomorrow.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.