HHOCR warm up – F3 Knoxville

THE SCENE: The Asylum, breezy and warm 71degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Took a mosey tour of the course
THA-THANG:
Pair I and do as many laps around course as possible until time is called.O do as many laps as possible in 45 minutes (took off a couple stations above for time)

#1 10 burpees

#2 Sprint up hill

#3 Mosey to the last benches and back

# 4 30 dry docks

#5 10 frog jumps

#6 squat walks (20 yards)

#7 20 shoulder taps merkins

#8 20 Lunges

#9 zig zag cone course

#10 Calf raises x30

#11 balance along curb run

#12 Bear crawl (20 yds)

#13 4 round the clock merkins

#14 5 clapping or hard release burpees

#15 20 box jumps

#16 Climb around rope obstacle

#17 5 inch worms

#18 20 rows on picnic tables

#19 CMU presses

#20 Side shuffle (30yds)

MARY:
Flutters till everyone got back to AO., box cutters x26, planks with leg lifts, LBCs.

COUNT-OFF & NAME-O-RAMA
25 in attendance, rooney and mater there but not tagged in system
CIRCLE OF TRUST/BOM:
We talked about the Hardship Hill race and how it is important for us to serve our veterans and be a part of this great opportunity.

I gave an example of a African minister who was able to grow his church to huge numbers. When American missionaries came to help they were astonished on how many people were coming to Christ through his church. They asked him how he was able to draw in so many people, he replied by saying that in America people study God‘s word and Bible studies at church and other areas, here they live in God’s word by serving others and people see that and want to be a part of a movement. Then they study. We have it backwards here. We need to serve others and live for Christ not just study his Word.
MOLESKIN:
This old man was paired up with a 16 yr old cross country athlete (Jenny) . Good motivation for me to keep going. I heard lots of encouragement this morning to others.
ANNOUNCEMENTS:
HHOCR