- When: 11/19/20
- QIC: Left Turn
- The PAX: Slash (r), Air Bags (r), Saigon Sam (r), Zamboni (r), Extra Credit, Donger, Valdez, Brown, Bada Boom
“Into the Storm”
Welcome to F3, the home of Fitness, Fellowship, and Faith.
The theme of today is Into the Storm.
When Bison are up against a storm they turn to meet it head on. They square their shoulders and brace against its power, but they always move forward. Instinctively they never try to avoid the hardship, they charge straight ahead to limit the pain they will experience.
Life sends challenges, choose your response. Will you cower? Or will you brace for it and take the storm head on?
Warmup
Easy 400 meter mosey
Limp Member
The Reacher (cadence)
Down Dog
Up Dog
Chest Stretch
Moderate 400 meter mosey
Side Straddle Hop (cadence)
The Hill Billy (cadence)
The merkin (cadence)
Iron cross
Scorpion
Run 400 meters
Tempo squat (cadence)
Peter Parker L/R
Pigeon L/R
Standing Toy Soldier (cadence)
Big boy situp (cadence)
Primer
3 to 1
30 lunge steps – 1 stairs
20 lunge steps – 2 stairs
10 lunge steps – 3 stairs
The Thang
“Into the Storm”
12 Mins
100 Burpees
Max Air Squats in Remaining Time
400 Meter Mosey Cool Down
Stretching
COT / Count o Rama / Name o Rama
Theme – Into the Storm
What storm is on your horizon? Brace yourself and take control.
Announcements – Holiday Party, Travis Manion WOD, F2 coming up next week
Prayers – Courage to go into the storm
