Date: 2024-01-24
AO: ignite
Q: Gherkin
PAX: Goldfish, Lazlo, Legacy, Popeyes, Geppetto
FNGs: 1 Geppetto
COUNT: 7
WARM UP
SSH, Imperial Walkers, Hillbillies, Willie Mays Hays, Cherry Pickers, worlds greatest stretch, Cobra Kai
Mosey to parking lot
THE THANG
Broke into 2 groups
1 group traverses around island in parking lot (not the whole parking lot) while other exercises. Continue until song ends
Song 1 – Tubthumping by Chumbawamba
Burpees
Song 2 – Don’t Stop Till You Get Enough by the King of Pop
American Hammer
Song 3 – Gonna Make You Sweat by C+C Music Factory
Burpees
Song 4 – Surrender by Cheap Trick
No Surrenders
Song 5 – Push It by Salt-N-Pepa
Burpees
Song 6 – Jump Around by House of Pain
Bobby Hurleys
Song 7 – King of Pain, by The Police
Burpees
Song 8 – Born to Run by the Boss
Mosey back
MARY
See above
ANNOUNCEMENTS
AMBAB 2024 Saturday starting at 6am or 8am
COT
At F3 we do a great job with fitness. A good job with fellowship, and spend the least amount of time discussing faith. Faith is a critical part of who we are and how we are made.
I’m a Christian and my faith is in Jesus Christ and if that’s something you would like to discuss, please reach out.
We also have a weekly bible study on Wed or Thursday nights. This week it’s Wednesday. Check out the iron sharpens iron channel as well.
F3 The Capital 