Warm-o-Rama

Mosey to the top of the amphitheater and back down to the stage. Circled up for F3’s mission and Core Principles. No warm-up exercises today. Instead, we did an Indian Run to the Fire Station and back to the amphitheater.

The Thang

BD was based on 4 sets of exercises + laps (up the stairs and back down to the stage).

All 4 exercises were performed each time before running a lap increasing and decreasing reps as follows:

5 lap 10 lap 15 lap 20 lap 25 lap 20 lap 15 lap 10 lap 5 lap.

Exercises

1. Jump Squats / Air Chair
2. Plank + Arm Extension (2 Count)
3. Bonnie Blairs / Plank (2 Count)
4. BBSs + Hi5

To finalize the BD, a combination of movements was performed.

PAX lined up on one side of the amphitheater and performed the following:

• Air Chair (20 seconds In Cadence), immediately followed by
• 3 Jump Squats, immediately followed by
• Sprints to the other side of amphitheater.
• We did it 4 times total!!!!!!

COT

Count, Name-O-Rama, 6^th man, Announcements, Prayers, Coffee!!!