THE SCENE: 7 am in November means a little crisp In the air and a beautiful sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers 8 4ct IC,
Bear Crawl Tabatta-4 rounds 30sec on 10 off, crawl to the left, hold, crawl right, hold, crawl bear, hold bear crawl forward
Step up/ Merkin Tabatta- 6 rounds 20 sec on 10 off. Switch between step ups and Merkins
THA-THANG:
Thang 1- B10 Shot
20 min AMRAP
Every pax needs 2 blocks
Place one block by pavilion other block just before the bathrooms
10 bench dips
15 blockies
Broad Bound burpee to cone
20 Bonnie Blair’s (sc)
Broad Bound burpee to 2nd block
25 BBS with CMU- arms extended over chest sit up and move arms over head
30sec balls to wall hold
Work back towards the start going back to BBS first, increasing reps by 5 of previous set #. Move back through till timer goes off. Most of got through 3 times
Thang 2- Bodyweight blast
15 bodyrows or pull ups run down to apex 10 HR merkins and back to steps bunny hop up stairs, 10 bodyrows run to apex 15 HR Merkins run back and bunny hop steps. 15 Bodyrows/pull ups – time was called
Thang 3- ButterBilly Bernie Blast
Start at base of ButterBilly- Bernie to the top, 10 Bobby Twerly ( Bobby Hurley but on jump rotate 180 degrees)- mosey back to base. Repeat for time
MARY
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Before F3 I saw failure as failure of myself and that I’m to blame. Having become closer to god and Jesus I’m learning that challenges and failures are gods way of challenging and testing our faith and willingness to persevere.
MOLESKIN:
When Q can’t get into the COT right away you know it’s a good beatdown
ANNOUNCEMENTS:
2nd F lunch 11/18- Maryville Corner Market 12pm
We are going to register to partake in the Maryville Christmas parade. More info to come.
See Grouches post about donating a Christmas tree for each AO.