THE SCENE: 73 with a little breeze…perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Cherry Pickers X 10 IC
- Baby Arm Circles Forward X 10 followed by Michael Phelps
- Baby Arm Circles Backward X 10 followed by Michael Phelps
- Side Straddle Hops X 10 IC
- Calf stretches OYO
- High knees across the parking lot
- Frankenstein (straight legs) across the parking lot
- Tempo Squats X 10 IC
- Hand release Merkins X 10
- Burpees X 5 OYO
- Mosey
THA-THANG:
Parking Lot Next To AO – Descending Ladder
- 5 Merkins & 5 Air Squats at each corner & sprint to next corner
- Complete 4 reps of the same exercises on the next round
- Continue to descend with 3, 2, 1, etc.
- When you finish, Farmer Carry CMUs back & forth across parking lot
- Mosey to Alexander Building
Side of Alexander Building – Tabatas (20 seconds of exercise, 10 seconds of rest)
- 4 sets of pullups on the walkway rails – (AMRAP)
- 4 sets of big boys (AMRAP)
- 4 sets of bench step-ups/box jumps (AMRAP)
- 4 sets of flutter kicks (AMRAP)
- 4 sets of calf raises on steps – (AMRAP)
- 4 sets of lunges (AMRAP)
- Mosey to CPAC
Clayton Performing Arts Center
- 2 sets of dips (AMRAP)
- 2 sets of American hammers (AMRAP)
- 2 sets of curls, overhead press w/ CMUs
- Mosey to AO
MARY:
15 burpees since Mary was a part of the workout
COUNT-OFF & NAME-O-RAMA
Great to have Erector visit JUCO for the first-time (was in F3 Charlotte but recently moved to Knoxville); Barnacle, Mr. Clean, Neutron, Onesie, Rocket, Snaggletooth, Stye, Trolley & Booster
CIRCLE OF TRUST/BOM:
My health has been bad in 2018. Fortunately, my doctors figured out my thyroid wasn’t functioning properly so I’m now taking medication to increase my thyroid levels. While it’s been rough for me and my family, I never thought I was going to die.
My charity helps people every day who have cancer and may actually die. Instead of feeling sorry for myself like I have over the last 6 months, I need to appreciate that my doctors have figured it out AND it’s treatable AND I’ll survive AND I’m blessed with basic resources that I can afford (food, clothing, shelter, medications, etc.). Many people don’t have those so it’s time to focus on doing what I can to help them!
MOLESKIN:
Have compassion on me, LORD, for I am weak. Heal me, LORD, for my bones are in agony. ~ Psalm 6:2
The LORD will sustain him upon his sickbed; In his illness, You restore him to health. ~ Psalm 41:3
ANNOUNCEMENTS:
- CSAUP – August 25th at 6:00 a.m. at the Truck Stop
- F3 3rd Anniversary Olympics – November 3
- F3 3rd Anniversary Family Picnic – November 4