THE SCENE: 56°F, mostly clear, about half of a moon shining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x20 (IC)
- Merkins x2 (OYO)
- Imperial Walker x20 (IC)
- Merkins x 4 (OYO)
- Imperial Walker Squats x20 (IC)
- Merkins x6 (OYO)
- Burpees x10 (OYO)
THA-THANG:
Mosey across Hardin Valley Rd to the base of the ridge.
Run up the ridge, stopping at each of the 4 cones along the way.
At each cone, do:
- 10 Mountain Climbers
- 10 Derkins
- 20 LBCs (feet up hill)
At the top of the ridge, do 4 corners:
- Squats x20, bear crawl to next cone
- Flutter Kicks x20, lunge to next cone
- Dry Docks x20, bear crawl to next cone
- American Hammers x20, lunge to next cone
Rinse and repeat, AMRAP
Mosey down the ridge
MARY:
- Plank Jacks x20 IC
- Flutter Kicks x20 IC
- LBC x30 IC
COUNT-OFF & NAME-O-RAMA
Trolley, Waxjob, Booster, Snaggle Tooth, Barnacle, Archie (QIC)
CIRCLE OF TRUST/BOM:
Raising teenagers is a serious potential source of anxiety for me. The reality that I can’t control them keeps getting more and more obvious. My son turns 16 next week and it is reminding me that the main thing left for me to do is to pray.
“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”
Philippians 4:6 ESV
http://bible.com/59/php.4.6.esv
MOLESKIN:
I like the name JUCOmanjaro, Booster. No other AO has a hill like it with its 240ft of elevation. It’s a nice view from up there!