Conditions: 32 degrees with no wind

F3 Mission Statement

F3 and Covid Disclaimer

WARMARAMA

Side Straddle Hops:  25×4, Front Arm Circles 10×4, Back Arm Circles 10×4, Through the Tunnel 10×4, 2 Minutes of stretching OYO.

THE THANG

Suicides with a “home base” and 4 stations.

Home Base (5 burpees):  Starting point of exercise.

Station 1 (10 Squats):  Gate in front of building on the way to burpee hallow.

Station 2 (10 Big Boys):  Stop sign on top of hill near burpee hallow.

Station 3 (5 Burpees):  Burpee Hallow.

Station 4 (10 Pullups): Playground.

Each subsequent station is further in distance from home base than the previous station.  So you have to pass by each station to get to the next one.

Each time you pass a station (either coming from home base or going back to home base), you have to conduct that station’s exercise.

Run to station 1, then back to home base (10 squats and 5 burpees).

Run to station 2, then back to home base (10 squats, 10 big boys, 10 squats, 5 burpees).

Run to station 3, then back to home base (10 squats, 10 big boys, 5 burpees, 10 big boys, 10 squats, 5 burpees).

Run to station 4, then back to home base (10 squats, 10 big boys, 5 burpees, 10 pull-ups, 5 burpees, 10 big boys, 10 squats, 5 burpees).

CIRCLE OF TRUST

Countarama, Namearama

Paul Tripp, New Morning Mercies:  “Peace is a person, and his name is Jesus”. 

Prayer requests and prayer

ANNOUNCEMENTS

Quad P