1/15 ao old forest (manny)

• THE SCENE:
  Ao: old forest, still dark, slight rain and very wet.
• F3 WELCOME & DISCLAIMER

  Good morning everyone just a fair warning I am not a professional, please exercise at your own risk. But seriously go at your own pace if needed and modify the workout as you see necessary.

  WARM-O-RAMA:
  Side straddle hope (20)

  daisy pickers (20)

  hillibillies (20)

  imperial walkers (20)

  short missy lap around playground

  THA-THANG:

  Partner up

  Round 1: 200 big boy sit ups

  Partner 1: sit ups

  Partner 2: karaoke one leg, run around park, Karaoke other leg

  Switch till you hit 200 total, plank till everyone’s done

  Round 2: 200 bicycle kicks

  Partner 1: bicycle kicks

  Partner 2: same as round 1

  Round 3: 100 v-ups

  Partner 1: v-ups

  Partner 2: lunge to other end of loop, run back and switch

  plank till done.

Cool down:

2 laps around playground

Merkins in cadence (20)

American hammers (20)

• MARY:

  COUNT-OFF & NAME-O-RAMA: 13 total
  Alter boy, MIB, Teachers pet, Mudslide, squeegee, stripes, Dewey, upgrade, easily amused, handsy, bottomless, Manny (VQ)

  irish goodbye: 1 windex

  CIRCLE OF TRUST/BOM:
  It’s 2020, it’s a new year and a new decade. This is a season where a lot of people make changes or goals. In my personal life I just graduated college and moved to Memphis. I’ve loved a lot of it buts it’s had a lot of difficulties with it. But I’ve pushed through and embraced the change of life that I’m currently in. What change will you embrace this week.

  MOLESKIN:
  Insert any personal comments, notes, devotion content, etc.

  ANNOUNCEMENTS:
  Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements