F3 is Fitness, Fellowship, and Faith
WARMUP: Willi Mays Hays, Forward Fold, Cherry Pickers, Arm Stretchx2
THE THANG: Deck Of Cards: Clubs=Squats, Hearts=Merkins, Spades=crunches, Diamonds=SSH, Aces/Faces=Mosey
Circle of Mary
WARMUP: Willie Mays Hays, Forward Fold, Arm stretch, Cherry Pickers x2
THE THANG:
-Indian run around big loop
-100 Merkins, Squats, and LBCs in 25 set increments with run to between sets.
-Dora: 300 SSH while partner runs
-Lunges
-Circle Of Mary
WARMUP: Willie mays hays, forward fold, arm stretch
THE THANG: Adora:
-300 SSH while parter runs to trash can and back
-Indian run around big loop
-100 merkins and squats in 25 set increments with run between sets.
MARY
ANNOUNCEMENTS: Friends of Shelby Party Friday
WARMUP: Willie mays hats, forward fold, SSH, arm stretches
THE THANG: Deck of Cards
Clubs=squats
Diamonds=merkins
Hearts=crunches
Spades=ssh
Face and Aces=Mosey to street and back
ANNOUNCEMENTS: Friends of Shelby party tonight at Shelby Bottoms
WARMUP: Willie mays hays, forward fold, cherry pickers, arch stretch
THE THANG: Indian run around big loop
100 reps of imperial walkers, SSH, Squats with run in between sets of 25
ANNOUNCEMENTS: Shelby Park Friends by River Event Friday
WARMUP: forward fold, Willie mays hays, arm stretches, forward fold.
THE THANG: Adora: 300 SSH and Merkins while partner runs hills
Lunge to runway
100 ww1 in 25 set increments which run between each set
Circle of Mary
ANNOUNCEMENTS: Friends By tbe River Festival starts next Friday 4/5
Sunrise Easter service at Cornelia Fort 630am
COT: prayers for 40 Minutes and his son’s Shenanigans.
Prayers for for greyalbum with his adoption proceedings.
WARMUP:
Willie mays, Forward Fold, arm circles, arm stretch
THE THANG:
Elevens: SSH and squats, merkins and LBC
Lunge to the light
300 squats with run after every 25 reps
Circle of Mary
ANNOUNCEMENTS: continued prayers for greyalbum daughter after her recent surgery.
Have a great week!
WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretch
THE THANG:
Mosey to Roy’s and back
150 reps of with coupon of curls, squarts, incline merkins. Rifle carry coupon every 25 reps.
Adora: 200 SSH while partner runs Bball court
Circle Of Mary
MOLESKINE:
ANNOUNCEMENTS: check out the new AO in Hendersonville on Saturday
COT:
WARMUP:
SSH
Cross Leg Forward Fold
Imperial Walkers
LBAC
THE THANG:
KINGS OF TBE MOUNTAIN DORA
Each team of 2 takes one small coupon and one big coupon
Mosey to picnic shelter
First team back to coupon pile who has completed all reps wins.
Between completed sets teams will have 10 seconds to run as far as they can. They will stop where the fastest partner made it and complete the next set.
150 block squats/partner does 25 Merkins then switch
150/block chest press/partner does 25 Mountain Climbers (2 is 1) then switch
150/block curls/partner does 25 Iron Mikes (2 is 1) then switch
150 Overhead Press/partner does 25 Squat Jumps then switch
ANNOUNCEMENTS:
WARMUP: Willie Mays Hays, Forward Fold, Cherry Pickers, Arm Stretches
Mosey the runway
THE THANG: Adora: Squats and LBCs, 300 each, 500 SSH while partner runs to light and back.
Lunges
Circle of Mary
ANNOUNCEMENTS:none
Prayers for all Lions fans out there.