THE SCENE: 30* with some dusting of snow, beautiful morning for some heavy work
F3 WELCOME & DISCLAIMER Yeppers
WARM-O-RAMA:
SSHx10, Hairy Rockettesx10, Windmillsx10, LBAC fwd/bck x15, Tempo Squatsx10
THA-THANG:
Mosey to the recruiting center.
1st Thang: Knockout the February F3 Knoxville challenge. 150 CMU Thrusters for time.
2nd Thang: A tabata circuit with 20sec on/10 sec rest. Perform 4 sets of an exercise before moving to the next. Stations were:
- 20lbs slam ball: Side throw into the wall, switch sides after each set.
- 30lbs Ruck Push-ups
- 30lbs Weighted sit-ups inside the big tire allowing for more ROM on the sit-up
- 50lbs Ammo Can single-arm rows, switch arm each set.
- 20lbs sledgehammer swings on the smaller tire, switch sides each set
- Small brick lateral and front raises
- 30lbs Single-arm DB snatch, switch sides each set
- 60lbs Sandbag over the shoulder toss
We had time for everyone to get in one full circuit with 4 sets of each exercise.
Moseyed back to the shovel flag.
MARY:
Never heard of her.
COUNT-OFF & NAME-O-RAMA
4 HIMs, almost 3 until Snaggletooth came in on two wheels at the last second.
CIRCLE OF TRUST/BOM:
I shamelessly bragged on my Mom. She was diagnosed with a recurrence of breast cancer in January 2020 after being cancer free for 10+ years. When she first felt a lump she had it biopsied to see if it was cancerous. One of her good friends from church also had a lump and was awaiting results of a biopsy. My mom told me that during that time she prayed to God asking that if one of them had to have cancer, she wanted it to be her. My Mom knew that she could handle it, as she had already been through it once and her friend is younger and still has kids living at home. My Mom has never failed to impress me with both her faith and her love for those around her, but that statement really touched me. I’m hopeful that I can reflect that type of love for others in my day to day life.
MOLESKIN:
The 150 CMU thruster buy-in this morning definitely made the weights feel heavier. I’m thankful that the Army recruiting center has allowed us to use their toolbox (2 big tires, weighted ammo can, pull-up bar, etc) and thankful that Kickflip had the initiative to ask. Looking forward to some more Heavy Thursdays in my future.
ANNOUNCEMENTS:
Snacks for Wesley House. Convergence at JUCO on 3/28.