March 21, 2019

Rave at the cockpit

THE SCENE: 40s and dark
F3 WELCOME & DISCLAIMER   Done
WAR M-O-RAMA:

20x ssh,iw,dp,ac
THA-THANG: 

on this glorious morning we did .. 1 .5 mile lap ten back for some circuits . 5 stations 2 exercises per staion for 1 min of each exercise.  Stations are arm curls/reverse crunches, dips/lbcs, derkins/flutter kicks, shoulder press / big boy situps, merkins/freddie mercurys. Also all of this while listening to techno music. Then we did high intensity workouts to the beat of the music.

  • bulleted
  • lists
  • are
  • handy.

MARY:
abcs, and flutter kicks
COUNT-OFF & NAME-O-RAMA
Flobee, Short timer, and Soulja Boy
CIRCLE OF TRUST/BOM:
consistency/ being consistent in life with God, family and friends, without those three things we wouldn’t have much
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.