14 Mar 2019
THE SCENE: I don’t know what the temperature was but it was Noooice!
F3 WELCOME & DISCLAIMER
SSH, rockettes, merkins
Mosey to the steps down from the restaurant rock.
14 different stations:(any order)
PAX slips up and everyone goes to a station.
35lb plate press (press both at once if your a stud)
Dips on curb
Plank leg raises
More squat jumps
round the clock merkins
10lb medicine ball slams
One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.
After everyone does all exercises….
SPEED ROUND: move as fast as you can through exercises doing a qty of 10.
SUPER SPEED ROUND: 5 exercises even faster.
Pick up cones and weights and go back to AO.
42 flutter kicks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
Good to see proton and rusty at the dog pound.
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.