THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Projectivator
- Tempo merkins
- Seal squats
- Grady corns
- Basilisks
- Prone row
THA-THANG:
Mosey to the hill on ORAU campus.
12 Pains of Christmas: Do the first exercise, run up and down the hill, then do the next + all the ones before it. It builds on itself, just like the song. “… and a bur-r-r-r-r-pee!”
- Burpee
- Imperial Squalkers
- Basilisks
- Merkins
- Big Boys
- Lunges
- Side straddle hops
- Prone rows
- Diamond merkins
- Heels to heaven
- Squats
- Burpees
MARY:
CIRCLE OF TRUST/BOM:
I chose to do this workout in honor of our brother Bobbit. His days with us are winding down as he gets ready to move on to his next adventure and new place of impact. This was one of his favorite workouts. As I planned for this, I forgot that we was at a church conference this week and so would not be here this morning.
A lot has been said already about his leadership and the impact he’s had on F3 Knoxville, Rampart, and The Project. Today we focused on how we valued him as a friend. We shared our favorite stories of Bobbit and made plans to clown car down to Chattanooga to visit him.
MOLESKIN:
ANNOUNCEMENTS:
Dragon boat race.