THE SCENE: Low 40s. Very foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT
Cherry Pickers x15 IC
BAC x25 IC 4CT
Flutters – x10 4CT IC
THA-THANG:
Mosey to the base of the Gresham Middle hill
- 11s
- 1 jump squat at the bottom
- 10 burpees at the first lit light pole about 3/4 of the way to the parking lot up the steps along the path
- repeat until numbers reversed
Mosey to the Duck Pond
- 3 situp stations around the left half of the pond loop
- Station #1 – 25 BBS OYO followed by 10 overhead claps OYO. Run to #2.
- Station #2 – 25 Edward Scissorlegs followed by 10 overhead claps OYO. Run to #3.
- Station #3 – 25 LBCs followed by 10 overhead claps OYO. Run back to #1 the way you came
- Repeat 2x
- More overhead claps, batwings, and cherry pickin’ IC
Mosey to AO
MARY:
Plank position – 15 shoulder taps on a 4CT for remaining 30 seconds.
COUNT-OFF & NAME-O-RAMA
Herbie, Frasier, Clinger, Filter
CIRCLE OF TRUST/BOM:
2 Timothy 1:7 – “For God did not give us a spirit of fear, but of power and love and self-control”.
MOLESKIN:
The PAX performed a flying headlock con queso on a younger guy who was in the park hanging with some other folks when we arrived. He approached us to see what we were up to and noted he’d been drinking and getting high (hence the queso bit) over there this morning / last night after finishing work… (shoutout to Abort for the new(?) definition). He joined us for the warm-up and first several minutes of the exercise and got after it. The 11s with the burpees and jump squats on the Gresham Hill did him in though. Hopefully he comes back out. And I hope and pray we brought some light into his life this morning.
We also chatted with the ladies who regularly walk in the morning as the PAX were leaving. They inquired about F3 and said they were glad we were out there in the mornings while they are walking. Really good to develop that connection with them.
Prayers for Herbie’s daughter, Filter’s mom and MIL.
ANNOUNCEMENTS:
CSAUP is Saturday at the Bomb Shelter
The Quacken launches on March 1
Adding Mondays to the mix in addition to Fridays