- THE SCENE: Cool and Breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: - Tempo Merkins
- Rocky Balboas
- Imperial Squat Walkers
- THA-THANG:
- Mosey to church parking lot:
- Sprint to the top. Do 20 merkins On the way back at each island:
- 15 V-Ups
- 10 Iron Squats
- 5 Burpees
- Repeat 2 more times
- Carry CMU: Carioca both sides and burnie up the parking lot. 20 overhead CMU press
- 15 Big Boys Sit Ups
- 10 orginal burpee (no push-up)
- 5 single-leg dead lifts with CMU, each leg
- Mosey back to the grinder: Finish with the following
- Round 1: (Repeat twice)
- 15x Water Pumps each leg
- 10 per arm, 1 arm assisted merkins (on the bench)
- 15 Goblet squats (w/ CMU)
- 15x Curls: 5 High, 5 low, 5 full
Round 2: (Repeat twice)
- Box Jumps x 15
- 10 Lawnmower per arm
- Wall Sit Overhead press x15
- 1 leg line hops x 15 per leg (2ct)
- Sprint to the top. Do 20 merkins On the way back at each island:
MARY:
ATMs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
1 Peter 5:5 Clothe yourselves with humility. It is a conscious act. Get up each day and put on humility. We don’t do this accidentally.