THE SCENE: Extra gloomy – 40 degrees with dense fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH IC x 25
- Tempo Squats IC x 10
- Cherry Pickers IC x 10
- Baby Arm Circles IC (forward & reverse) x 13
- Merkins IC x 10
THA-THANG:
Mosey to the pavalon for a little bench work. Grab a battle buddy – one partner does wall sits while the other does the following 2 exercises on the bench:
- Bench Rows (12 reps)
- Tricep Dips (12 reps)
When the partner on the bench finishes his reps of both exercises, switch (partner 1 does the bench exercises and partner 2 does wall sits). Total of 5 sets each. After that, same thing but switch up the exercises on the bench:
- Derkins (10 reps)
- Box Jumps (10 reps)
Total of 5 sets each. Once completed, one more round with Bulgarian Squats – 10 reps each leg and 5 sets total again.
Mosey over to the parking lot next to the playground for a set of 11’s – Merkins at one end and Jump Squats at the other end.
MARY:
Just enough time for 20 Flutter Kicks IC, 12 Supermans IC, a little plank work, and Cap’n Crunch finishing it off with some ATM’s
COUNT-OFF & NAME-O-RAMA
22 strong – no FNG’s
CIRCLE OF TRUST/BOM:
James 1: 2 – 4 “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything.”