December 12, 2018

Elf on a shelf

THE SCENE: 42 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH-50 IC, Arm Swim forward and backward OYO, Flutter Kicks-25 IC, Mosey around parking lot.

THA-THANG:
Ascending curb crawl with Derkins 1 to 10 Then mosey around parking lot. Move CMU’s and rucks to curb.

  • Elf on a shelf – 10
  • CMU curls – 10
  • CMU overhead squats – 10
  • CMU swing – 10
  •  After each set, run to the end of the lot and back for flutter kicks until all in
  • Mosey around lot again
  • SSH-50 IC
  • Mosey around lot
  • Merkins-15 IC
  • Mosey around lot
  • Hello Dolly-20 IC
  • Mosey around lot
  • Squats-20 IC
  • Mosey around lot
  • Alternating lunge jumps-10 each leg

MARY:
Done during the workout
COUNT-OFF & NAME-O-RAMA
21 PAX, Nature boy, Captain Obvious, Capri Sun, Whiskey, Steinbrenner (FNG), Natty, Swayze, Black Diamond, Coach K, Snowman, Pronto Pup, Anklet, Raven, Barney, Sully, Murse, Halpert, Meter Maid, Tiger Lily, Yard Sale, S-Cargo
CIRCLE OF TRUST/BOM:
Ephesians 4:23 – ” be made new in the attitude of your minds.”
MOLESKIN:
If you’re not happy with what’s coming out, take a look at what you’re putting in. Consider the kind of messages that you’re putting into your mind. Are they taking your life where you want to go?
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.