THE SCENE
19, Clear and Windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Imperial Squat Walkers 4ct x15 IC
Tempo Merkins 4ct x15 IC
Baby Arm Circles Fwd 4ct x12 IC
Baby Arm Circles Bkw 4ct x12 IC
Mosey to path near pavilion and connect with a Battle Buddy for the morning.
THA-THANG
Burpee Loop
Run the marked loop, stopping at each cone. At the first cone do 2 burpees, add 2 burpees at each consecutive cone (ending with 10 total at last cone).
Mosey to parking pavilion.
Bench Work
Grab a bench with your Battle Buddy. We will do 4 Rounds, each round 2 min with 30 second break between rounds. One man do exercise 1 while the other does exercise 2, then flip flop until time is up.
| Rd | Exercise 1 | Exercise 2 (Done until Partner finishes Ex1) |
| 1 | Step Ups x10/leg | Bench Dips |
| 2 | Bulgarian Split Squats x10/leg | Incline Merkins |
| 3 | Side Step Ups x10/leg | Decline Carolina Dry Docks |
| 4 | Reverse Pickle Pounders x15 | Bench Dips |
Mosey to parking lot.
Escalation
Stand at the orange cone with your Battle Buddy. There are six drills which each have an exercise to be completed on the spot and an exercise involving shuttles. One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.
Two minutes each drill, 30 seconds rest in between each set.
| Drill | Shuttle Exercise | Exercise at the Cone |
| 1 | Sprint | Diamond Merkins |
| 2 | Bear Crawl | Star Jumps |
| 3 | Lunges | Burpees |
| 4 | Sprint | Carolina Dry Docks |
| 5 | Bear crawl | Squat Jumps |
| 6 | Lunges | Burpees |
Circle up for Mary.
MARY
Flutter Kicks 4ct x20 IC
Side Crunches, Rt. 4ct x10 IC
Side Crunches, Lf. 4ct x10 IC
Hello Dolly 4ct x15 IC
ATMs
COUNT-OFF & NAME-O-RAMA
12 PAX, 1 FNG (Headlamp)
COT/BOM
Memento Mori (Latin: “remember that you have to die” is the medieval Latin Christian theory and practice of reflection on mortality, especially as a means of considering the vanity of earthly life and the transient nature of all earthly goods and pursuits.
Psalm 90:12 – “So teach us to number our days that we may get a heart of wisdom.”
Life is a gift and stewardship, given to each of us for the benefit of others. We are blessed as we are a blessing where we are. Choose to live fully today, choose to be a life-giver wherever you are.
MOLESKIN
Every since day one the men of Alcoa get it! They never disappoint and are poised to leave a huge mark in 2018. TCLAPs brothers…onward and upward!!
Submitted by Cap’n Crunch