THE SCENE: 35 degrees, feel like 33 degrees, 93% humidity Wind out of the South South East at 3 mi/h- So late fall in E.Tenn in the gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around lap for workout- left out of GS heading up hill to street, right at street, mosey to second walkway right and down and around pavilion to trial, trail back to GS. We run this loop a lot, its right around .25 mile. maybe a name is needed?
Than we got our legs and arms WU up will listing to “Get Low”
THA-THANG:
Partner beatdown:
- Each round starts with 3 wind sprints. baseline to FT line, 3pt line, half court
- Pax A will be working on the GS Pax B will be running the loop.
- Pax A
- Heading from under the basket going down court. Pax Rifle carries CMU from baseline to other baseline, stopping at 5 cones along the way. Complete 20 reps of the exercises for that cones number. .
- 1- Swings
- 2-Curls
- 3-Swings
- 4-Military press
- 5- Plank block jump over
- If pax A finishes before B gets back Rifle carry to other end and repeat.
- Pax B
- Run the lap from warm up. 4 cones placed at four spots- road by play ground, by pavilion, concrete slab, bench by GS entrance. At each cone Pax did 5 Iron Burpees- Bonny Blair + Burpee.
- Before Pax switch they complete the 3 wind sprints.
MARY:
We went and picked up the 6 and mosey around stopping once for 20 Hatchers Butterfly’s and 20 Little Mermaids
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I came across this quote by Charles Swindoll regarding attitude will reading The Difference Maker.
“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church….a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our attitudes.”
― Charles Swindoll
I was faced yesterday with a situation where i was forced to test my ability to control my attitude, I found out that my step son was playing Xbox while he has been grounded late at night, i got very upset when i first found out early in the morning> i have been trying to have more patience with him because i know our relationship needs positive support, however the sheer lack of respect really bothered me. Before i took him to school i had to remind myself to not let that negative situation control my attitude and how i approach the situation with him and then my day ahead.
MOLESKIN:
Good to see Veep back out.
ANNOUNCEMENTS:
Dec 18th Brew Ruck!!
