THE SCENE: 40ish and damp, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 10-Cherry Pickers
- 10 – Windmills
- 15 – lbac forward/backward
- 15 – Tempo Merkins
- 20 – Tempo Squats
THA-THANG:
Mosey to rails. Battle buddy up and knock out 100 inverted rows as a team while one HIM runs down in back in the parking lot before relieving battle buddy.
Mosey to the large parking lot on East side of campus.
Burpin’ Bernies
The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.
- 10 – Carolina Dry Docks
- 20 – Monkey Humpers
- 30 – Plank Dips
- 40 – Merkins
- 50 – Smurf Jacks
- 60 – Flutter Kicks
- 70 – Shoulder Taps
- 80 – Air Squats
- 90 – Freddie Mercuries
- 100 – Side Straddle Hops
In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. Shoutout to Erector, Judge Judy, and Trolley for making it all the way to level 10!
MARY:
No time. Arrived at AO with two minutes to spare.
COUNT-OFF & NAME-O-RAMA
18 HIMs came out to support me for my first VQ! Love the JUCO PAX and their enthusiasm.
CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally.
MOLESKIN:
Shoutout to Erector for knocking out a long pre-run and to Bagger and Judge Judy for joining me in the pre-ruck.
ANNOUNCEMENTS:
Bring snacks on Wednesday and Friday for the kids at the Wesley House.