The Foxtrot, a year to remember

THE SCENE: Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hop X10 IC
• 1 Burpee
• Side Straddle Hop X10 IC
• 1 Burpee
• Side Straddle Hop X10 IC
• 1 Burpee

THA-THANG:

7’s on the Hill

• Squats at the bottom
• Merkins at the top

High Impact Interval Training around the entire loop

• 8 sets of the following
• Lunge 1 light pole
• High knees 1 light pole
• Heels to butt 1 light pole
• 50% run 2 light poles
• 100% sprint 2 light poles

Top of Cardiac

• Squats X20 IC
• BBS X40 IC
• LBC X100 OYO
• Merkins X20 IC

MARY:

• Side Straddle Hop X10 IC
• 1 Burpee
• Side Straddle Hop X10 IC
• 1 Burpee
• Side Straddle Hop X10 IC
• 1 Burpee
• Side Straddle Hop X10 IC
• 1 Burpee
• American Hammers X20 IC

COUNT-OFF & NAME-O-RAMA
5 stong in the gloom (a Fox box & 1), no FNGS

CIRCLE OF TRUST/BOM:

Baseline 2017 (Current State) and map out 2018 (Future State).  Get your goals down on paper for 2018 and plan to attack the next year.

ANNOUNCEMENTS:
THIS SATURDAY: F3 Knoxville, 2 years on!

• Workout: 7:00am – 8:00am at Lakeshore Park (aka The Asylum)
• Party: 2:00pm – 5:00pm at Concord Baptist Church (11704 Kingston Pike, 37934. Enter on the east side of the church by the gymnasium.)

Here is the signup link for the afternoon potluck: