The Scene:
48 and clear
F3 Welcome & Disclaimer
The Thang
Warmup: SSH x20 (IC), This right here, that right there, Michael Phelps x10, Merkins x10 (4-count IC)
Number off in 1’s & 2’s
Mosey to coupon pile: grab two coupons or one CMU
Mosey to Pavillion w/ coupon/CMU: 1’s on wall sits, 2’s on rows @ picnic tables for 1min.; switch; rinse & repeat
Mosey to dugouts w/out coupon/CMU: 1min. of pullups
Grab coupons and mosey to Cardiac Hill: Arm Circuit: Curls x10, Bent over rows x10, Overhead Press x10
To first switchback: Weighted Squats x25
To 2nd switchback: Jumpsquats x25
To the top: Arm Circuit
REVERSE & REPEAT
REVERSE & REPEAT back up
Return coupons
Abs: BBS x20, Pickle Pounders x20, Lance Armstrong x20
Suicides: each parking lot line to other curb, plank until all done
Circle up: dealer’s choice: Playpen – Hello Dolly x20
COT:
Number off & Name-O-Rama
BOM:
As we move into the holiday season, let’s think about how blessed we are and not get caught up in how we are going to “provide” the silly things for the ones we love. Bless those around you, in your community. Use whatever resources you have, do not be selfish — time, finances, talent, etc. Give back this Christmas season!
Moleskin:
It was a great morning, covering a good deal of ground and carrying plenty of extra weight. Great to have Patty join the PAX, and to see High Tide check out a Knoxville AO! Looking forward to giving back to the community in the name of F3 this December!