THE SCENE: 37* and calm, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x10 on 4 count
Baby arm circles reverse x10
Baby arm circles forward x10 (had to be different)
Tempo merkins x10
SSH x20
THA-THANG:
Mosey out past amphitheater and stop just past it, for another 10 SSHs as we had a few guys show up right as we finished warm up exercises. Continue mosey across Cumberland Avenue to S7 parking lot behind Min Kao building. Routine is Charles Bronson (which I don’t get the reference for and we need a new name for Knoxville). Three cone set up: do exercises at cone 1, sprint to cone 2, bear crawl to cone 3, recover and return to cone 1 and move on to next exercise. Rinse and repeat run and bear crawl after each exercise.
- SSH x50 on 4 count
- Merkins x50
- Burpess x50
- BBS x50
- Jump squats x50
Recover and 10 count. Mosey up painted stairs over to parking lot below Church Street United Methodist Church. 5 cones set up, moving uphill in parking lot about 8-10 yards apart. PAX instructed to grab a (reasonable) sized rock from the rock pile. Exercise as follows: line up at first cone, duck walk with rock tight to chest to second cone; place rock on the ground and perform 5 leg thrusters; pick rock up and duck walk with arms extended to third cone; place rock on the ground and perform 5 leg thrusters; rock back up and duck walk rock tight to chest to fourth cone; rock down and 5 leg thrusters; rock back up and duck walk arms extended to fifth cone; rock down and another 5 leg thrusters. Pick up rock and walk back to first cone, plank and wait for 6 to complete. Recover and 10 count, rinse and repeat exercise second time. Place rocks back, mosey across Cumberland Ave towards start point.
MARY:
Hurricane Hoedown! PAX on their 6’s, perform each with no break in between:
Hallelujah flutter kicks (arms above head) x7 on 4 count
Hands behind back flutter kicks x7 on 4 count
Slight recline flutter kicks x7 on 4 count
Regular flutter kicks x7 on 4 count
COUNT-OFF & NAME-O-RAMA
Bowled a strike with 10 strong: Swanson, Red Writer, Cowbell, Cheatsheet, Rousey, Amazon, Quarantine, Crawdad, Preacher, Abort
CIRCLE OF TRUST/BOM:
“If a person gave away your body to some passerby, you’d be furious. Yet you hand over your mind to anyone who comes along, so they may abuse you, leaving it disturbed and troubled – have you no shame in that” – Epictetus
Challenge to myself as much as anyone else – do not let your mind be taken from you. Guard it MORE than you would anything, because if you are in control of your mind, nothing can harm you.
MOLESKIN:
Special prayers for Tim, Polly, Jimmy, and Brant as they deal with some difficult times ahead with sickness.