THE SCENE: Clear and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• Windmills Forward X 10 (4 CT)
• Windmills Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad Stretch x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• Toe touches – 30 seconds
• Big boys sit-ups x 10 OYO
THA-THANG:
Wagon Wheel
Set up a series of cones in the shape of a wagon wheel. Each PAX starts in the center and then runs down a “spoke” to the edge, does the exercise for 26 reps, then runs back to the center. Moving clockwise around the wheel, PAX was challenged to get as manny spokes as possible in 30 min.
Spokes
- American Hammers
- Burpees
- Crunches
- Diamond push-up
- Flutter Kicks
- Carolina Dry-docks
- Squats
- Hand release push-up
MARY:
Hello Dolly
Flutter Kicks
Superman Swimmers
Box Cutters
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Exodus 20:3-5
3 Thou shalt have no other gods before me.
4 Thou shalt not make unto thee any graven image, or any likeness of any thing that is in heaven above, or that is in the earth beneath, or that is in the water under the earth.
5 Thou shalt not bow down thyself to them, nor serve them: for I the Lord thy God am a jealous God, visiting the iniquity of the fathers upon the children unto the third and fourth generation of them that hate me;