THE SCENE: 61 degrees and PERFECT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
SSH X20
Baby arm circles x20
Mosey around the parking lot
SSH burpees x5
Karate kid burpees x 5
Plank jack burpees x5
Inch worm burpees x5
LBC burpees x5 (5 LBCs in between)
THA-THANG:
Mosey to soccer field
Diamond burpee x5 (5 diamond merks inbetween)
Donkey kick burpee x5
Superman burpee x5 (5 sec hold)
Rocketts burpee x5 (touch each toe 5 times)
Mosey to the dugout stands
Decline burpee x5
Ratchet squat burpee x5
Box jump burpee x5
Fence cling “30” count
Fence sit “30” count
Balls to the wall “30” count w/ 4 merkins
Bear crawl up hill and mosey to Turf field #1
Candlestick burpee x5
Domo burpee x5
Long jump burpee x5
(Run 10 yards and jump as far as you can, do burpee)
Competition 2 teams of 10;
Two men bear crawl to midline while team high knees with them. Switch every 50 yards until all have crawled.
Then burpees x5
Roll burpees x10 across the field
Competition same teams:
All members Bernie sanders to midline, sprint back, Bernie sanders to other goalline then sprint back (2 burpees on the way)
All do burpee x5
Ring o burpees:
Circle up. While pax member runs around outside we hold al gore and then do burpee on return. Burpee count 20
MARY:
Reps of 5 three count inbetween
Flutter burpees x5
(122 burpees total + -)
CIRCLE OF TRUST:
Doing more than what’s required.
One of the things that my wife and her father has taught me is to do things better than needed. It use to drive me crazy that they would be so intense on perfection and doing things exactly right or better than what was asked of them. My thought process was just get it done, get it done right, but just get it done and do it quick.
She has taught me to take my time at things when I can and really look at details and how it can be done the best way not just “done”.
Challenge: the next thing you are tasked to do, do it one to two steps better.
BOM
ANNOUNCEMENTS:
October 6, Trail run with Moses
October 28, Truckin to the Pound
November 4, 2year anniversary of F3 Knoxville