THE SCENE: Crisp, clear, and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Michael Phelps IC x10
- Big Arm Circles IC x10
- Mosey 2 laps around the parking lot.
THA-THANG:
Circuit. AMRAP 5 Minutes.
- Round 1:
- Calf Raises x20
- Lunges x20
- Run lap around parking lot.
- Round 2:
- LBC x20
- Sundial x20
- Run lap around parking lot.
Mosey to new, big parking lot.
- Do exercise at every light pole on the outside of the parking lot. When you make it a full lap, do burpees until everyone gets back.
- Round 1: Squats x10
- Round 2: Merkins x(Pick your own poison)
Mosey to base of Cardiac Hill via new path. LBCs and American Hammers along the way to keep up the good cheer.
Cardiac Hill.
- Sprint to first turn.
- Merkins x10
- Sprint to second turn.
- Squats x10-20
- Sprint to top.
- LBC x20.
- Mosey back down. Rinse and Repeat.
- Lead group began doing lunges up Cardiac Hill on the 3rd ascent, picking up the PAX along the way. Then back to the (absent) flag.
COUNT-OFF & NAME-O-RAMA
PAX: 22. Smallmouth, Fabio, Coolio, Cheatsheet, Leonardo, Cherry Picker, Walkabout, Mr. Ed, Pusher, Expedia, Charmin, Crablegs, Snitch, High Heels, Umbro, Waffle House, Rainbow, Bunny, Rascal, +2 early departures
FNG: Compost (Forgot to get his contact info! Umbro, can you hook us up? Or Compost, just keep coming, ok?)
CIRCLE OF TRUST/BOM:
Mr. Ed has a torn ACL. It’s been torn for 5 years (what?). Surgery is scheduled for December. YHC felt that was too long to wait. This PAX prayed for complete healing NOW. Cause that’s what a Good Father wants to do for His boys.
MOLESKIN:
I woke up late. Didn’t have a good plan the workout. Felt scattered. Didn’t have a good WORD ready for the COT. Then Mr. Ed shared about his ACL being torn and the upcoming surgery and asked that we pray for a quick recovery…after surgery. BOOM. It hit me. “There it is. Here’s the moment. Stop feeling guilty about not having something ‘prepared’ and STAY PREPARED to live freely in the moment.” I was immediately convinced this was no accident. “Mr. Ed, yeah, we’re going to pray for a quick recovery. But not for a quick recovery two months from now. We’re going to ask our Good Father for a quick recovery NOW.” A Good Father doesn’t give his boys snakes when they ask for bread. So, Father, sure, we’ll give you glory if you want to slowly heal Mr. Ed’s ACL post surgery. But we would much rather brag about how You healed Mr. Ed’s ACL without surgery.
ANNOUNCEMENTS:
Christian Brothers Automotive (https://www.cbac.com/knoxville/?L=true) are providing free oil changes to single moms. Contact for more details: (865) 270-6588.