F3 Welcome & Disclaimer
5:30 COT
- Windmill x 15
- Imperial Squat Walkers X 20
- Arm Circles x 25 each way
- Peter Parker Push-ups
- Burpo’s – 5
Mosey Lower Parking Lot and grab CMU’s – Partner up
Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Curls
- 30 Curls, Devin Hester 10 Rows
- 25 Curls, Devin Hester 25 Rows
- 20 Curls, Devin Hester 20 Rows
- 15 Curls, Devin Hester, 25 Rows
- 10 Curls, Devin Hester, 30 Rows
4 Corner Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats
- 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.
Aiken Legs
- Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).
Aborama
- Flutter Kicks x 30
- Box Cutters
James 1:19 Know this, my beloved brothers: let every person be quick to listen, slow to speak, slow to anger;
- Anger is an emotion created by God and although often directed in the wrong places is a Godly trait.
- “Anger is energy aroused in defense of something good and related against something evil. If you see someone oppressed and you don’t get angry you are not like God.”
- What am I Defending and what am I attacking?