THE SCENE: Foggy and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Grady Corns x 15, Rockettes x 10, Cherry Pickers x 5, BAC x 10 (each way).
THA-THANG:
Indian Run to the top parking lot
Welsh Dragon:
- Plank position the whole time.
- Bear Crawl 4 steps
- Do 1 merkin, 1 plank jack, 1 shoulder tap (each shoulder)
- Bear Crawl 4 steps
- 2 merkins, 2 plank jacks, 2 shoulder taps
- Keep going until you get to 10 of each exercise.
Mosey to flagpole
7 of Diamonds:
- We did laps around the track stopping at each corner for…
- 7 burpees on lap 1
- 14 4-ct flutter kicks on lap 2
- 21 merkins on lap 3
- 28 squats on lap 4
MARY:
LBC x 20 (4-ct), side crunches x 10 (4-ct), Freddie mercury x 20 (4-ct)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Matthew 7:33 — “But seek first the kingdom of God and his righteousness, and all these things will be added to you.”