THE SCENE: 31* and clear, ready to pre-heat the oven
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x26 IC
Windmills x10 IC
Merkins x20 OYO
Tempo squats x10 IC
THA-THANG:
Mosey to the base of the big ball, two rounds of Cindy:
- Pull ups x10
- Merkins x20
- Squats x30
PAX performs flutter kicks waiting on the 6. Recover. Mosey up steps and across bouncy bridge to parking lot across from Knoxville MEPS building.
There are 5 evenly spaced cones across the parking lot. PAX perform bearway to heaven:
Bear crawl to first cone – 10 burpees – bear crawl back to start point
Bear crawl to second cone – 8 burpees – bear crawl back to start point
Bear crawl to third cone – 6 burpees – bear crawl back to start point
Bear crawl to fourth cone – 4 burpees – mosey back to start point
Bear crawl to fifth cone – 2 burpees – mosey back to start point
PAX perform flutter kicks, American hammers, and hello Dolly’s waiting on the 6. Recover and 10 count.
Short mosey to steps in front of Knoxville MEPS building. Two more rounds of modified Cindy (no pull ups)
- Dips x10
- Merkins x20
- Squats x30
Mosey to hill at Walnut Street, PAX assemble at the bottom of the hill. PAX perform 7’s on Walnut Street hill. Starting with 6 jump squats, Bernie up the hill to cone, 1 derkin. Lather rinse repeat. PAX perform reverse crunches on hill waiting on 6. Recover.
PAX mosey back towards SP, stopping about halfway back for Pfeiffer to take us on some black Friday shopping (multiple levels of plank holds). Continue Mosey back to SP.
MARY:
No time for Mary upon returning to SP
COUNT-OFF & NAME-O-RAMA
11 Turkeys strong, including 1 FNG. Pfeiffer, A-Rod, Cheatsheet, Heisenburg, Scooter (FNG), G6, Swanson, Anchorman, Butterfly, Woodshack, Abort
CIRCLE OF TRUST/BOM:
Thankful for the opportunity to lead. My task is to become a better leader, because I am present for the PAX as the PAX are present for me.