THE SCENE: Clear skies and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Babay Arm Circles F/R x12 IC, Tempo Squats x10 IC, Tempo Merkins x10 IC, Side straddle hops x20 IC, 5 Burpees OYO
THA-THANG:
- 11’s of Dips and Box Jumps at the benches in the World War Memorial section of WFP.
- Ascending Curb Crawl of Merkins in L&N Stem Academy parking lot (PAX bear crawl from curb to curb back and forth increasing in reps by one at each curb starting at 1 merkin until you reach 13 merkins)
- PAX did Big Boy Sit-Ups until everyone finished
- Mosey to Big Ball Steps for Mount Flutter Kick
- Sprint to top of WFP steps and do 10 Flutter Kicks on 4 ct., do 9 at the bottom, rinse and repeat up and down the steps decreasing each rep count by 1 until you reach 1 rep on a 4 count at the bottom of the WFP steps.
- Mosey to Parking lot beside Neyland Stadium across from The Boat House
- PAX partnered with a battle buddy to perform the following:
- Partner A sprints to 3rd light pole and performs 2 burpees while Partner B does jump rope in place. Partners switch roles and rinse/repeat until each battle buddy has completed 10 burpees at the light pole (rep count of burpees increases by 2 each trip (EX: 2,4,6,8,10) also every other interchange at the baseline alternates between jump rope and air squats
- PAX performed the same format for the next evolution except instead of burpees the exercise was the Carolina Dry Dock.
- PAX partnered with a battle buddy to perform the following:
- PAX performed ab work in the same parking lot
- Flutter Kicks x12 IC
- Am Hammers x12 IC
- Hello Dolly’s x12 IC
- Mosey back to SP.
COUNT-OFF & NAME-O-RAMA
8 Total PAX 0 FNG’s
CIRCLE OF TRUST/BOM:
This week I had a flurry of events personally. My brother (Truffle) and his wife just had twins, my parents were in from out of state, bball is in full swing. I kept focusing on the next task that needed to be accomplished amidst everything going on and by week’s end I realized that I had done a very poor job of just soaking up the moment and enjoying it to the fullest. Always be present in the moment!
MOLESKIN:
ANNOUNCEMENTS: