THE SCENE: Dark and chilly into a beautiful crisp TN sunrise over the water.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop x25 IC, -Monkey Humpers x10 IC, Baby Arm Circles F/R x10 IC, Side Straddle Hop x 25 IC
THA-THANG:
PAX form two lines and mosey to flag pole at by The Pavalion. Grab a battle buddy and AMRAP for 15 mins the following…
“AMRAP”
- candlestick burpees (overhead clap at end) x10 reps
- 10 pull-ups at baseball dugouts
- 10 box jumps at playground area
PAX circle up and do 20 squats IC and head to AO…Once at AO split up 11 PAX on both sides of AO for spacing purposes and complete the following…
“BEAR W/ ME” Complete this circuit 3 times
- Bear crawl 12 yards to cone and do 20 Pickle Pounders
- Bear crawl 12 yards to next cone and do 20 Merkins
- Bear crawl 12 yards to next cone and do 20 Squats
- Bear crawl 12 yards to next cone and do 20 Carolina Dry Docks
- Bear crawl 12 yards to last cone and do 20 Flutter Kicks on a 4 count
PAX Circle up and complete 25 Side Straddle Hops IC and mosey to bottom of Baby Hill with their battle buddy…
“Baby Hill Pain” PAX complete 4 rounds of the following
- Partner A sprints the hill and does 25 Derkins while Partner B awaits at bottom jumping rope. Partners interchange.
- Rounds 1 and 3 PAX do Derkins
- Rounds 2 and 4 PAX do Incline Merkins
PAX mosey to AO and circle up…
MARY:
Hello Dolly x20 IC, American Hammer x20 IC, Pickle Pounders x12 IC, Flutter Kicks x20 IC
COUNT-OFF & NAME-O-RAMA
22 PAX Count & 0 FNG’s
CIRCLE OF TRUST/BOM:
Everyone wants to make New Year’s resolutions and those imo are pointless. Resolutions are a hopeful map that leads to disappointment. As HIM’s at home, work, our workouts, etc. we have to focus on intentionality and specific goals to have the right direction toward our purpose as leaders in our respective homes and environments.
MOLESKIN:
Quick Picture
ANNOUNCEMENTS:
Cofeeteria announcement