Fitness. Fellowship. Faith.- Intro: modified cardiac w more exercises
Conditions: 60 Nice and cool
FNGs: none
Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.
COP: TTT 10 ic, Don q 10 ic, imp Walker 10 ic, runners stretch both legs
The Thang:
Cardiac modified :
5 burpies, 10 squat thrusts, 15 hand release merkins, 20 crunchy frogs, 25 Freddie Mercury- 2 cadence
Then run cardiac loop
Then 5 squat to OHP w block, 10 TRI ext w block, 15 cftg, 20 lunges w block, 25 upright rows w block
Run loop, repeat until time expired
6 Minutes of Mary: plenty of abs in thang
Numberama: 5
Namearama:
Easy in, fish, swampfox, old D, Qic
Announcements:
Anniversary convergence and party 1/8/22
Pledge of Allegiance:
Aye
BOM: (Prayer)
Led by Qic
Devo: love your neighbor as yourself and be your brothers keeper! Love the ones that you don’t know well, or that might rub you the wrong way! Invite them to F3
Led by Qic
Moleskin:
This is the Qs chance to talk about the workout