Q: Chaps

PAX: Capsize, Chaps, TI, Tripod

Intro: Welcome – Disclaimer

Warm-o-Rama:
21s
Daisy Pickers
Big Arm Circles 20 IC
Big Arm Circles (Backwards) 20 IC
Seal Claps 20 IC

The Thang:
Bear Crawl to the fountain

F3 Creedo

ALARM (Arms, Legs, Abs, “R”, “M”)

ALARM 1 (20 Each)
Dips (4 ct IC)
Mexican Jumping Beans
LBCs IC
Rocky Balboa
Mike Tysons

5 Core Principles

ALARM 2 (20 ea)
Swirleys (side to side, 4ct)
Step Ups
American Hammers
Ranger Merkins
Makhtar N’Diayes (Hi-Lo Plank)

F3 Mission Statement

Route 66: Mosey to mary along college street. At first Light pole, perform 1 squat and 1 Merkin, 2nd post, 2 and 2…up to the 11th light pole for a total of 66 reps of each exercise.

Mary:
Box Cutters 20 IC
Aussie Snow Angels 15 IC
Bohemian Rhapsody to time

COT:
Count-O-Rama, Name-O-Rama.
Announcements – 2.0 at Red Dawn Saturday
Prayer/Praise – TI: anxiety/OCD and seizures afflicting kids. Chaps: Grace as a father. Capsize: new revelations/issues to resolve with Caden