THE SCENE:
Dark… Just enough chill to keep the sweatshirt on during stretching. AO’s almost dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Tennessee Rocking Chairs x20 IC
- Merk-jacks x15 IC
- Al Gore Tuck Jump (Al Gore for 10 count, explode to Tuck Jump) x5
- Outhouse run, Bernie back
- LBAC x20 IC fwd, x20 IC back
- Michael Phelps OYO to shake it out
- Single-leg stand-up with partner
THA-THANG:
Mosey to the Pee Rocks, pick out 2 hand-size
I Believe I Can Fly:
Arms to the side, feverish tiny ineffectual flaps for 10 count
Arms front, repeat flapping
Bend at waist, flap arms against gravity
Repeat!
Pick an Edgeless Safety CMU from the pile
Mosey away from abandoned dogs in trucks and pile rocks at top of hill for BBS relay:
PAX lie in a line head to foot. First PAX grab Edgeless Safety CMU from overhead, BBS, and set at feet for next PAX.
Repeat until pile is empty, plank until all Edgeless Safety CMU are piled downhill
Grab a Edgeless Safety CMU and spread out in the grass for:
- Tempo Goblet Squat x15 IC
- Curls x15 OYO
- OH Press x15 OYO
- Tricep Extension x15 OYO
- Toddler Toss x5 OYO: Pretend Edgeless Safety CMU is a toddler. Toss in the air and catch.
- Rinse, Repeat
Mosey to tennis court:
- Balls to the wall, travel clockwise on hands for 2 fence segments, then drop for 5 burpees. Repeat
- Bear crawl across both courts, sprint back. Repeat.
- Circle up for 5-Merkin Ring of Fire
- Tighten the circle and flip over for 45° foot push-down Ring of Fire
MARY:
Just enough time for 20x Pickle Pounders IC.
COUNT-OFF & NAME-O-RAMA
18 PAX killed it start to finish. No FNGs this time.
CIRCLE OF TRUST/BOM:
In Ephesians 5 Paul exhorts those of us who are husbands to love our wives “just as Christ loved the church and gave himself up for her.” I usually have thought of that verse in the context of his ultimate sacrifice for us on the cross. Of course, that event was the culmination of his saving love for us, but giving himself started far before that. He gave himself when he left the comfort of Heaven and stepped down to be born into a limited body like ours. He gave himself every day during his ministry when he was tired and hungry and wanted anything but to deal with more throngs of people. Every day he actively sought out ways to give himself for us. As you go through your day, look for ways that you can give yourself up; your needs, your desires, your conveniences, for your wife and show Christ’s love to her and also as an example to your children.
MOLESKIN:
2 weeks was a long time to be away from the Pound. Missed you guys, but it was great to get to witness the great start for the Bomb Shelter. Great job everyone who EH’d! Toddler Toss ended up being significantly more hazard potential than anticipated. I guess rocks don’t care if you drop ’em so they don’t help out at all like real toddlers do.
ANNOUNCEMENTS:
Prayer for Swirlie and family. Truckin’ To the Pound CSAUP 6am at Bob Leonard, F3 Knoxville 2nd Anniversary celebration McFee park November 4.