CONDITIONS
35 degrees, clear, but damp
Intro and Disclaimer
COP
– Side Straddle Hops x20 (IC)
– Rockettes x15 (IC)
– Imperial Walkers x15 (IC)
– Merkin x10 (IC)
– 2 Laps around parking lot
THE THANG
The Bermuda Triangle
Three cones set up around the parking lot in the shape of a triangle.
– Cone 1- 5 Burpees and then Bear Crawl to next cone
– Cone 2- 10 Merkins and then Crab Walk to next cone
– Cone 3- 15 Squats and then sprint back to the first cone
Rise and repeat for 8 minutes.
Mosey to Playground
Elevens on Playground
Start with 10 Dips and 1 Box Jump, then 9 Dips and 2 Box Jumps, etc.
Everything =11 until 1 Dip and 10 BJs
Mosey to top of Cardiac Hill with Coupons
Hills & Cheers
Split into two groups. First group at top of Cardiac Hill does exercise while group Two runs to the cone at the bottom and back up. Once group one finishes their exercise they stood at the top and encourage and cheer for our brothers and urge them back to the top.
Then the two groups switch. Rinse and repeat.
– Round 1 Exercise = 10 Manmakers
– Round 2 Exercise = 15 Burpess
Mosey back to Homebase for ABS
ABS
Pickle Pounders x15 (IC) led by Pickle
COT
Count off and Name-O-Rama 34 PAX, 1 FNG
BOM
Sometimes after finishing an exercise it can be more encouraging to our fellow PAX if we just simply stand, yell, and encourage them to finish strong. Many PAX members today took it to an extra gear along the last stretch of Cardiac Hill when they heard the PAX screaming and cheering them on. It takes selflessness to stop what you are doing and shift the focus away from yourself and put it on another person. Sometimes encouragement can be uncomfortable, but its impact is limitless. As a basketball coach, it is important to create good culture, and we are constantly trying to create an encouraging culture. In life, some people are energy givers, while others are energy takers. Energy givers are selfless, encouraging, enjoyable, and create positive culture. Energy takers are selfish, deceiving, joy-kills, and destroy positive culture. Hopefully as F3 Knoxville continues to grow the culture is one of encouragement to your fellow PAX, but even more important is to take that encouragement to your home, with your wife and kids. Or to your workplace with co-workers and help push people around you to achieve. Encouragement is a powerful tool, and this PAX encourages me every morning! Go be an energy giver this week!
MOLESKIN
The PAX was eager to get back to work this morning at The Asylum after missing Monday due to the ice storm. The PAX was constant this morning, never stopping, moving from thing to the next quickly. The PAX pushed each other through by encouraging each other over the top of Cardiac Hill twice, and survived a Bandwagon Beatdown!
Bandwagon (Submitted by Cap’n Crunch)