THE SCENE: Low 30s, cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT
BAC x15 IC 4CT
Cherry Pickers x15 IC
Decline Merkins x15 OYO
THA-THANG:
Warmup indian run around the park loop. (FYI – watch out for our early morning walker friends – 4:30am every day! – make sure to pass on the right with a wide berth or run in the opposite direction of their walking so they see you coming)
5 stations situated around the loop – 3 laps – increase reps +5 each lap
Start with 10 Burpees IC with each PAX leading 1 rep as we go around the circle
Stations:
- Merkins: 20, 25, 30
- LBC: 20, 25, 30
- Diamond Merkins: 20, 25, 30
- American Hammers 20, 25, 30 2CT
- BURPEES! 10, 10, 10
- Bear crawl back to #1 from #5
MARY:
7s at Big Tree, Little Tree
1 jump squat at Big Tree, 7 mountain climbers (4CT) at Little Tree – reverse #s until done
Plank until everyone done
COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Herbie, Frasier, Clinger, SoChia, Filter
CIRCLE OF TRUST/BOM:
Gandalf quote from Return of the King –
“It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule.”
Uproot evil. Be a light wherever you are. Leave it better for those who come after us.
MOLESKIN:
Just keep an eye out for the women who walk the park loop in the mornings. They get there at 4:30am every day. If working the loop, just give em a wide berth when passing and don’t forget to say hello!
ANNOUNCEMENTS:
Oak Ridge AO The Project launching on Tuesday at 5:30am. AK Bissel Park in Oak Ridge.
CSAUP at the Bomb Shelter coming up, too.
AND – AO launch for The Quacken (aka Fountain City Park) on March 1!