THE SCENE: Cool and brisk with a threat of showers that were too afraid to show up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Baby Arm Circles x 10 IC (reverse it)
Tempo Squat x 15 IC
Tempo Merkins x 15 IC
Mountain Climbers on a 4ct x 15 IC
Ta-dah! x 3 each side OYO (elbow to instep)
THA-THANG:
Long winding mosey from the Big Ball to Krutch park (just about .5 mile mosey!) Arrive at our big beautiful Christmas tree to find a present of 12 pains of Christmas.
Complete each “pain” and then start on the next number, working your way back to the top… Example: 1 lap. Then 2 burpees, and 1 lap. Then 3 squats, 2 burpees, and 1 lap… So on and so forth…
- Lap around Krutch park
- Burpees
- Squats
- LBCs
- American Hammers (5 each side)
- 4 ct alternating shoulder tap from a plank
- Lunges (7 each side)
- Box Cutters
- Squat Jumps
- Carolina Dry Docks
- Flutter Kicks
- 8 Count Body Builders
Pause for a victory photo/Christmas card and then mosey on back to the AO. Covered 2.2ish miles overall with 12 laps around Krutch, 22 burpees, 30 Squats, 36 LBCs, 40 American Hammers, 42 Shoulder Taps, 42 Lunges, 40 Box Cutters, 36 Squat Jumps, 30 Carolina Dry Docks, 22 Flutter Kicks, and 12 8 Count Body Builders.
COUNT-OFF & NAME-O-RAMA
11 HIM
CIRCLE OF TRUST/BOM:
Mentor once challenged me to “Work ON the organization. Not, IN the organization.” Its the time of year when we all get reflective and begin developing goals for the coming year. Challenge everyone to take time to examine their lives from a 30,000 foot few and consider how they can impact those in their “organization” (family, friends, work teams, church, community) most positively with their new goals.
ANNOUNCEMENTS:
Nada… Should have mentioned 2nd F lunch on Friday downtown.