December 17, 2019

Burpee Mile and the Dirty Mac Deuce

THE SCENE:
Low 30’s, Windy, Snow Flurries

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH IC x 25

Abe Vigoda IC x 12

Arm Circles IC x 20

THA-THANG:
Burpee Mile

Dirty Mac Deuce: 4 sets of 12 count exercises followed by a lap around the turf field

  • Set 1: Merkins, Big Boy Situps, Squats
  • Set 2: Dips, American Hammer, Smurf Jacks
  • Set 3: Wide Arm Merkins, Freddie Mercury,  Monkey Humpers
  • Set 4: Carolina Dry Docks, Bench Step ups, Hello Dolly

Pickle Pounders IC x 15

MARY:

Flutter Kicks IC x 24

LBCs IC x 10

COUNT-OFF & NAME-O-RAMA:
7 PAX: Dial Up, Skids, Halpert, Stephen King, Hello Kitty, Pops, Ringo (FNG)

CIRCLE OF TRUST/BOM:
Hebrews 10: “And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another…”

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

ANNOUNCEMENTS:
F3 will have several teams and a tent setup for the Big Buffalo 50 at Shelby Farms. Teams are forming now.

QIC:
Pops
Workout Date:
12-17-2019