January 15, 2020

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

QIC:
Manny (VQ)
Workout Date:
01-15-2020