THE SCENE: Cold and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch the legs; tempo squats; grady corns; tempo merkins; mosey to the back of the parking lot
THA-THANG:
1 – Lunge to the first light pole and back (approx 30 yards), then Imperial Walker to the first light pole and back
2 – Side Straddle Hop x 15 on a 4-count
3 – Mountain Climber (2=1) x 10
4 – Reverse Crunch x 10
5 – Take a Lap (0.6 miles)
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- pit stop at the Bath House for 20 Inverted Rows and 20 burpees
6 – Merkins x 20 upon crossing the finish line
7 – Repeat
* All PAX completed 4 laps
** The 4th Lap’s pit-stop was modified to 20 total reps of a combination of burpees and rows
MARY
Tempo Squat x 10; Flutter Kick IC x 25; 20 Merkins OYO; 120 seconds of individual stretching
COUNT-OFF & NAME-O-RAMA
12 – Mayberry, Doubtfire, Earmuffs, Tailpipe, Cosmo, La-Z-Boy, Butters, Judge Judy, Biscuits, I-Beam, Trunk, School Zone
CIRCLE OF TRUST/BOM:
Remembering Channon Christian and Chris Newsom on the 15 year anniversary of their untimely deaths. Live your lives with legacy in mind, practice gratitude, and love and care for those around you. Remember that our God is a God of grace, who can turn tragedy into triumph for His Kingdom
ANNOUNCEMENTS:
Opportunity to serve at the Veteran’s Cemetery in South Knoxville on the morning of January 15th. Check Lebowski’s post on the main Slack channel for details