THE SCENE: Cloudy 43 Degrees. Perfect temp for a beat down!
F3 WELCOME & DISCLAIMER
Cherry Pickers x 15 IC
Baby Arm Circles both ways IC x 10
SSH x 15 IC
Jog at 50% across parking lot
High Knees back
Jog at 75% across parking lot
Butt kickers back
Doras on the hill next to the AO.
Partnered up. All exercises at the bottom of the hill were x 100 and the top of hill exercises were x 10
- 100 Burpees at bottom and 10 calf raises at top
- 100 Merkins at bottom and 10 squats at the top
- 100 Big Boys at bottom and 10 dry docks at the top
- 100 Star Jacks at bottom and 10 Box Cutters at the top
- 100 4ct flutter kicks and 10 Mountain Climbers at the top
- 100 Iron Mikes at bottom and 10 Superman Swims at the top
- 100 American Hammers at bottom and 10 Imperial Walkers at top
- Plank When Done
Mosey to the playground benches for one round of 11’s with box jumps and derkins
Mosey to parking lot next to playground for one round of suicide sprints.
Mosey back to AO
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Discussed the need to fight for faith in God just like we fight to get better at other areas of our life, fitness, family, job, etc. Sometimes we may not feel like fighting for faith but just like we had to fight to make it up the hill in DORAS we need to fight to believe in God’s promises.