THE SCENE: 50’s and wet
F3 WELCOME & DISCLAIMER
SSH- 25 IC, Daisey Picker- 15 IC, Shoulder Press- 15 IC, Hand Release Merkin- 10 OYO
Mosey around the pond and stop at each light for 10 squats. Mosey to field for the following.
Bear Crawl to the 10 yard line for 10 Groiner Merkins
Lunge Walk to the 20 yard line for 20 alt. leg lunge jump
Frog Jump to the 30 yard line for 30 Prisoner Squats
Crab Walk to the 40 yard line for 40 LBC
Imperial Walk to the 50 yard line for 20 SSH
Rinse and repeat back down to 10
Indian run to each corner on the field.
Corner#1 – 10 Groiner Merkins
Corner#2 – 20 Prisoner Squats
Corner#3 – 30 SSH
Corner#4 – Imperial Walker
Line up on goal line, do 10 Groiner Merkins and run to opposite end at 80% effort, 20 alt. leg lunge jump and run to opposite end at 80% effort, 20 Prisoner squats and run to opposite end at 80% effort, 10 Burpees and run back to start.
Flutter kicks – 20 IC, BBS – 20 IC, Hello Dolly – 20 IC
COUNT-OFF & NAME-O-RAMA
4 Pax, C-LO, Nature Boy, Dial up , and Utah
CIRCLE OF TRUST/BOM:
Be grateful for every day God gives us! We are Blessed that we have our friends, family, and the ability and freedom to be part of F3. God Bless you all!
Prayers for Dial up and his family, my Father in law who is fighting prostate cancer, and Pops’ step Mother who is fighting breast cancer.