THE SCENE: 65 humid degrees with a light wind out of the west
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10, LB Arm Circles x 10, SSH x 15 then skip across the parking lot and back, high knees across and butt-kickers back.
THA-THANG:
14 PAX set out to get better today
Luck of The Draw
- 2 decks of cards placed at opposite ends of the parking lot. On each card is written an exercise. Random PAX draws a card and calls out the exercise and the face value of the card (which equals the number of reps). PAX runs to the cones placed at the mid-point of the parking lot and performs the exercise and the prescribed number of reps. After completion, run to the opposite curb where a card is drawn and the exercise is called. Exercises are performed at the mid-point of the parking lot (run 25 yards-exercise-run 25 yards), rinse and repeat.
- Mosey toward the sand-bag barricade while singing cadence (message me if you want the cadence)
- Pine Tree Hill with a Battle Buddy
- Pick a battle buddy. Buddy 1 runs to the pine tree at the top of the hill, touches the tree and returns. While Buddy 1 is running, Buddy 2 is performing an exercise with a CMU. When both have completed 1 run and 1 set of the exercise, round 1 is complete and Round 2 begins. The exercises are as follows and all are performed with a CMU:
- Round 1 Clean and Press
- Round 2 Squats
- Round 3 Bench Press
- Round 4 Rows
- Round 5 Overhead Press
- Rinse and Repeat
- Mosey back to the Grinder slingshotting with the CMU. Buddy 1 runs while Buddy 2 does 5 Merkins. When the Merkins are complete, Buddy 1 runs to catch Buddy 2. When he catches him, Buddy 2 does 5 Merkins while Buddy 1 runs with the CMU. Continue to the Grinder.
MARY:
25 Big Boy Sit-Ups, 10 Flutter Kicks, 10 Slutter Kicks
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
My oldest son Eli is on the autism spectrum. A while back he observed his younger brother and me interacting with some friends of mine in town. Later that night, he shared with me that he wished he was like me and Luke. His desire was to be able to interact better with people and be more comfortable in social settings. I shared with him that I would not change him even if I could, that what made him special was that he has a unique perspective and gifts that are different than mine. I told him his mom and I have always referred to him as our magnificent puzzle and that we love who and what he is, no matter what. He went on his way and returned a little while later and put his arm around me and said, “I love you, dad.” The word this morning was that sometimes all of us need to hear that our Father loves us unconditionally, defects and all. We are his wonderful creation. Jeremiah 1:5 says “before I formed you in the womb I knew you, before you were born I set you apart.” The Creator of the universe knows me, a screwed-up dude in Maryville, TN. And that is pretty awesome.
MOLESKIN:
Thank you to my Bomb Shelter brothers for the support and encouragement on my VQ. I love you guys, you are the best.
ANNOUNCEMENTS:
2/23/18 Meet at the AO around 5:15-5:30 to set-up for CSAUP, there will be a little running, a little driving and a little fellowship at Public House for Fermentation Friday.
2/24/18 CSAUP at 6 AM sharp. Please park in the parking lot of the Methodist church adjacent to the park.