THE SCENE: 35* – good incentive to keep moving
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills
Tempo squats
Patty cake merkins
OH Claps
BAC forward and reverse
Standing shoulder taps
THA-THANG:
Short mosey over to the base of the Big Ball, which is where my first theft of Mouthwash’s recent Q comes into play. First routine is 5 body blasters (Burpee -> Pull up -> Knees to elbows) and try to keep good form (keep from swinging about).
Then we stepped over to the stairs and go 1:10 with jump squats at the bottom, run to the middle landing and do WWII sit ups. Start with one rep of each exercise, then two, all the way up to 10 reps of each.
Finish off with another round of body blasters.
Recover and mosey back to the lawn at World’s Fair Park. This is the other part of his Q I stole. Set up cones down the sidewalk for various suicide drills with exercises thrown in. Every time you were at the start point, you did two burpees. This remained constant regardless of the round or which cone you were on. Variations as follows:
- Sprint suicide; 15 merkins at each cone
- Lunge suicide; 15 squats at each cone
- Bear crawl suicide; 15 LBCs at each cone
Quick mosey back over to the base of the Big Ball. Told everyone to do 5 body blasters and meet back out front to head back to the start point. As soon as everyone was in front, I sent them back for 5 more body blasters, then we jogged it back home.
MARY:
V-Ups
Flutter kicks
COUNT-OFF & NAME-O-RAMA
Fantastic Four: Amazon, Passport, Swanson, Abort
CIRCLE OF TRUST/BOM:
I’ve lived in Knoxville about 3 years now, but being from Maryville I grew up only 30-40 minutes away. If you’d told me five years ago I’d be walking around downtown Knoxville at 4:30AM multiple times a week, I’d probably think I made a huge mistake and wound up without a place to live. When I first started F3 about 2.5 years ago, I only posted Saturdays because I “didn’t have time” to post during the weekday mornings. If I’m not lazy, now I’m trying to post four weekdays plus Saturdays.It’s funny how things that once seemed either highly unlikely or maybe even unfathomable slowly become not just possible but completely routine. While the two instances I just mentioned are positive, the unfortunate thing is that it happens for negative things as well. Neglecting a relationship with a parent/child/spouse or friend usually isn’t an acute issue. Neither is half-assing things at your job. You allow yourself wiggle room to become complacent in these things, and five years fly by and you are doing things you’d never have imagined yourself doing. Only this time when you realize the routine you are not proud, but ashamed. Look at your day, both what you’re doing and how you treat people, and ask yourself how that compares to five years ago. And take the steps today to make sure five years from now you hold your head high. Leave no doubt.
ANNOUNCEMENTS:Can drive finishing up and the Brolympics this weekend.