THE SCENE: Ridiculously warm for November. Sweating anticipated. Promise of rain… eventually.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Windmills x15 IC
- 2 Burpees OYO
- LBAC x20 IC fwd and back
- 4 Burpees OYO
- Imperial Walkers x15 IC
- 6 Burpees OYO
- Cossack Squats x10 or so
- 8 Burpees OYO
- Pickle Pusher Merkins x10 IC
- RIP Bartman’s shoes
- Hand clap under high knees x20 IC
- Finish out the warmup: 10 Burpees OYO
THA-THANG:
Mosey toward the maintenance building. Stop halfway in the parking lot, use lines for
- Lunges
- Bear Crawl
- Crab Walk
- Sprint
Continue mosey to the retaining wall behind the maintenance building
- Ape Escape: Feet on the wall, grab the bottom of the fence and traverse the entire wall sideways.
- Dang, that’s way too hard! No apes gonna escape today.
- Drop to the ground, bear crawl to the end of the wall instead.
Grab a landscaping CMU and head to the top of the stairs
- Curls x30
- Lying CMU pullovers x20
- Weighted BBS x20
Head back downstairs and grab another CMU for Round the Block Merkins: Set CMUs with rough sides facing outward, wide merkin width apart. One merkin with hands on blocks, then maintain plank and flip blocks on side, one merkin. Flip blocks forward to angled side, one merkin, flip blocks backward to other angled side, one merkin. R&R some number of times.
20 OHP, and it’s time to return the CMUs. Mosey to the grassy hill, Bernie up for 20 more BBS, then mosey back toward the AO, stopping halfway for 20 dips.
MARY:
4 rounds of Row Row Row your Boat (simultaneous Boat/Canoe and American Hammers)
Hello Dollys x21 IC
COUNT-OFF & NAME-O-RAMA
5 PAX today
CIRCLE OF TRUST/BOM:
I’m heading to Washington DC tomorrow with a couple busloads of 7th graders from CAK for their big field trip. Supposedly I’m one of the adults… It’s a great opportunity for the kids to go and see where decisions are made that affect the entire country, and even the world. To some degree, our ability as individuals to affect those decisions doesn’t seem so great, but the Bible says that the fervent prayer of a righteous man avails much. Throughout scripture and history we can see how God can work His will through kings and other leaders, even those who are intentionally trying to go against Him. Don’t forget to lift up our leaders daily in prayer.
MOLESKIN:
The rain held off just long enough for us to get done, with a little bit of cooling sprinkle coming in on the BOM. Just my second visit out to JUCO, and look forward to many more beatdowns out there. Love to see the puddles of sweat that accumulate under brothers working hard to get better together!
ANNOUNCEMENTS:
Prayer: Safe travels for CAK group and for Bartman’s son on a band trip. Booster’s friend JJ (sp?) who is losing a leg to arthritis.
Announce: Abscess and Steam leading LeConte hike next weekend.