October 12, 2020

Dress code enforced on Columbus Day

THE SCENE:
Nice and cool.  Perfect clear morning for a gloomy beat down

F3 WELCOME & DISCLAIMER
Welcomed and Disclaimed

WARM-O-RAMA:
SSH IC X 25
Imperial Squat Walkers IC X 20
Arm Circles X 10 Front and Back
Daisy Pickers IC X 10

THA-THANG:
Mosey to skate park

Round 1
Colombian Dan
Start with 1 Colombian Neck Tie and 4 Lunges
2 CNT and 4 lunges
3 CNT and 4 Lunges
4 CNT and 4 Lunges
5 CNT and 4 Lunges

4 Corners of the Skate Park – Transportation Bear Crawl
20 Box Jumps
20 Burpees
20 Big Boy Sit-ups
20 Groiners

Round 2
Start with 5 CNT and 4 lunges
4 CNT 4 lunges
3 CNT 4 lunges
2 CNT 4 lunges
1 CNT 4 lunges

10 Box Jumps
10 Burpees
10 BBSU
10 Groiners

Round 3
Start with 3 CNT and 4 lunges
2 CNT and 4 lunges
1 CNT and 4 lunges

5 Box Jumps
5 Burpees
5 BBSU
5 Groiners

Mosey Back to flag
Squat hold for 10 count and jump on 10 X 15

MARY:
Flutter Kicks IC X 25
LBCs IC X 25
Jane Fondas  IC X 10 Left and Right
Windshield Wipers OYO X 15
Pickle Pounders IC X 15

COUNT-OFF & NAME-O-RAMA:
7 PAX (0 FNG)

CIRCLE OF TRUST/BOM:
Colossians 3:1-17 – If you are a Christian your identity is in Christ.  This should bring hope and confidence knowing that we are seated at the right hand of God.

MOLESKIN:

Christopher Columbus (Columbus Day) is where the country Colombia gets its name.

QIC:
Slicnut
Workout Date:
10-12-2020