THE SCENE: Not so glorious. 37-ish and raining and wet and cold and quite miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, LBACs x10 IC, Cherry Pickers x5, Bataan Death March (i.e., single file run, last man does 3 burpees, runs to catch up with group and tags last man in line to do burpees then continues running to the front of the line)
THA-THANG:
7 of Diamonds. Cones set up approximately 20 yards apart in a diamond/square. Each round consists of the same exercise at all 4 cones with varying methods of getting to the next cone. Rep count changes too.
- Round 1, 7 burpees at each of the 4 corners, bear crawl between cones
- Round 2, 14 4-ct flutter kicks at each of the 4 corners, crab walk between cones
- Round 3, 21 merkins at each of the 4 corners, reverse lunge between cones
- Round 4, 28 squats at each of the 4 corners, crawl bear between cones
- Round 5, 21 Peter Parker at each of the 4 corners, reverse lunge between cones
- Round 6, 14 Freddie Mercury at each of the 4 corners, crab walk between cones
- Round 7, 7 Star Jacks at each of the 4 corners, bear crawl between cones
MARY:
None! Tha-Thang for time.
COUNT-OFF & NAME-O-RAMA
Toad, Swerve, Hydrant, Grouch
CIRCLE OF TRUST/BOM:
Time is a precious commodity. Use it wisely and always remember to take time to spend with your Heavenly Father.
ANNOUNCEMENTS:
Grouch arranging for pickup and delivery of artificial Christmas trees for Emerald Youth to give to Woodlawn Christian Church to support families in Montgomery Village.
Maryville Christmas Parade on December 3. Reach out to Smuggler for more info.