**Ladder Smoke**
AO:The Old Forest
QIC: Lazarus
PAX: Pirtle, Bootheel, Splice, Handsy, Beauty Shop, Bottomless, Teacher’s Pet, Crayfish, Costello, Bookworm, Blast
THE SCENE: 37F, cool with a light breeze, perfect for a smoke-fest!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSHs ICx30
- Windmills ICx15
- High Knees ICx10
Mosey around parking lot with a sprint at the end to get the juices flowin’.
THA-THANG: *LADDER WORK*
- 1st ladder- Broad jump 1 merkin, broad jump 2 merkins, up to 10, turn around and descend. Hold plank till all-in. Mosey around parking lot, sprint to finish.
- 2nd ladder- Bear crawl 8 paces 1 BBS, bear crawl 8 paces 2 BBSs, up to 10, turn around and descend. Hold plank till all-in. Mosey around parking lot, sprint to finish.
- 3rd ladder- Broad jump 1 squat jump, broad jump 2 squat jumps, up to 10, turn around and descend. Hold Al Gore till all-in. Mosey around parking lot, sprint to finish.
- 4th ladder- Bear crawl 8 paces 1 In & Out, bear crawl 8 paces 2 In & Outs, up to 10, turn around and descend. Hold Al Gore till all-in. Mosey around parking lot, sprint to finish.
- 5th ladder- Broad jump 1 F3burpee , broad jump 2 F3burpees, up to 5, stop and take a breather till all-in.
MARY:
- Hold plank 30 sec, then each side R & L
- Hold Iron Cross 30 sec
COUNT-OFF & NAME-O-RAMA:
12 PAX, 0 FNGs
BOM/COT:
Perseverance requires discipline. Getting better requires discipline. Learning from failure requires discipline. Being a disciple requires…….yep, you guessed it, DISCIPLINE!
Prayers for London, and the sexual temptations we as men are faced with on a constant basis.
MOLESKIN:
QIC is always encouraged when the PAX push hard and don’t give up! T-claps to Bootheel and Splice!
ANNOUNCEMENTS:
None
