F3 Knoxville

Labor Day Hill Ladders

Arsenal

THE SCENE: Warm and Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 – 4ct Windmills, 10 Frog Squats, 10 Jet Stars
THA-THANG: Hill Ladder Circuit

Drill 1 – 5 rounds

  1. Walking lunge up hill – walk/slow run back down
  2. Then at the bottom of the hill:
  • 15 mountain climbers (each leg)
  • 10 Peter Parker Merkins

Drill 2 – 4 rounds

  1. Do 20 squats
  2. Sprint to your cone on the hill – walk back down

Drill 3 – 3 rounds

  1. At the bottom of the hill:
  1. Bernie Up Hill – walk down

Drill 4 – 2 Rounds

  1. Broad jumps up hill just half way to assigned cone – walk down
  2. 15 WW2s

MARY:
Slow Mosey and Indian Run back to the AO
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Moses, Peach, Pinocchio, Shrimp Net, Smuggler, Walt


CIRCLE OF TRUST/BOM:
There is a perennial nobleness, and even sacredness, in work.  Were he ever so benighted, forgetful of his high calling, there is always hope in a man that actually and earnestly works.  In idleness alone there is perpetual despair.

Know they work and do it.  An endless significance lies in work. A man perfects himself by working. Foul jungles are cleared away, fair seed-fields rise instead, and stately cities.

Blessed is he who has found his work; let him ask no other blessedness.  He has work, a life purpose; he has found it, and will follow it….Labor is life.

Thomas Carlyle

 

ANNOUNCEMENTS:
9/10 Beer Mile, 9/22 Webelo’s Eagle Scout Ceremony 10/22 Rebel Run, Iron Pax Continues Week 1