THE SCENE: 58 degrees, feeling nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20
Tempo Merkin IC x 15
Tempo Squat IC x 15
THA-THANG
1. Bear craw inch worm the length of the grinder. PAX holds plank if not caboose heading to front of line.
2. PAX circled on grinder. Each member of PAX chooses favorite exercise at station completed AMRAP. 1 running station where rest of PAX rotated off of. Run was down past playground to road and up hill back to center of grinder. Completed one full circle clockwise so each member of PAX got to run. Some of favorite exercise include: merkin, dry dock, SSH, plank, air squat, tempo squat, WWIIs, big boys.
3. PAX formed smaller circle. 1 member asked what favorite exercise was and burpee was chosen (thanks ESPY). One member of PAC completing bear crawl around circle while rest of PAX burpeed AMRAP. Rotated through until all HIMs had a chance to bear crawl around.
4. Lined back head to toe at end of grinder for pax roulette style Indian lunge run. Caboose would lunge to front while PAX would complete exercise at AMRAP from the leader in front. Rotated through until everyone had turn all the way until half of grinder. Exercises while caboose performing lunges included: al gores and more al gores, plank, SSH IC, big boys, etc.
MARY:
Bear crawl to crawl bear merkin IC x 20
Hold the iron cross- thumbs up to thumbs down to overhead claps
LBCs to close last 50 seconds
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Reflected on hardship hill and overall support and teamwork experienced. It was an awesome event where everyone picked each other up and kept going. As Christians and men of faith, we are called to pick up our brothers and sisters in this life and offer support. We never know how we may influence others with small words of encouragement in this life. A little may go a long way and be what someone needs to hear in time of need.
MOLESKIN:
Ecclesiastes 4:10
10 If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.
John 15:12-13
12 My command is this: Love each other as I have loved you. 13 Greater love has no one than this: to lay down one’s life for one’s friends.
ANNOUNCEMENTS:
3rd F event held at bombshelter October 17th led by Drifter
Coffeeteria following Saturday workout