THE SCENE: Clear and, what, maybe 8°? 9°? Who’s counting?.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Let’s get warm quick!
5 Burpees OYO
15 Imperial Squat Walkers IC
5 Burpees OYO
15 Hindurkins IC
5 Burpees OYO
1 Windbreaker (solo exercise by Q)
15 Firecrackers IC (similar to Smurf Jacks)
Mosey to Waxjob’s Hill
(Q alerts PAX to the presence of speed bump by tripping and falling flat)
5x down hill and immediately back up, 5x 4ct Merkins IC at the top each time.
First trip up sprint, next 3 Bernie, final trip sprint
(3rd was planned as reverse bear crawl, but frosty grass deemed too dangerous for digits)
THA-THANG:
Mosey on around outside of the park to the Scrapyard stairs.
Hop up stairs on one leg. Turn around and mosey back to the street, then back and hop stairs on other leg.
Mosey across grinder to meet Sandy: a bright orange 5 gallon bucket filled with 60lb of sand.
Bucket contains a list of exercises:
Merkins
Mtn Climbers
LBCs
Flutter Kicks
SSH
PAX split into 2 groups of 5. One group sets up at cones 60yd away.
Both groups start doing top exercise.
One man carries bucket to other line and stays there. Another man carries the bucket back to original line. R&R
Whenever bucket arrives at line, PAX switch to next exercise.
Continue until all PAX have made 2 trips
Cooldown: Mosey one lap around the park, pause halfway for 2 sets of 20 dips and 20 squats
MARY:
Circle up for:
20 Reverse Crunch IC
15 Side Crunch IC each side
4 rounds of Row Your Boat
Merkin ring of fire – 5 to 1
16 Tempo Cossack Squat
COUNT-OFF & NAME-O-RAMA
Largest gathering of HIMs in the Knoxville area this morning: 10 strong!
CIRCLE OF TRUST/BOM:
Not so wordy this morning to avoid becoming a sweatcicle. As we start this year, remember Paul’s words in Philippians 3:13: “Forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.” We all want to forget the bad parts of the past, but Paul here is not talking about that. He just got done listing all of his own accomplishments done in the flesh, and how they are not of worth. Don’t rest on things you’ve done. Forget that past as well, and press forward for His calling!
MOLESKIN:
Coldest day of the year was no problem for these guys. Killed it hard. Icicles were forming on beards from breath condensation, but everyone was sweating by the end.
ANNOUNCEMENTS: