F3 Knoxville

Nattorious B.I.G. say No to Negativity

Brickyard
Workout Date: 23 Jan 2018
QIC: Natty

THE SCENE: 43 degrees and Windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Goofballs x 20 IC, Baby Arm Circles x 11 each way, Hillbillies x 20 IC, Happy Jacks IC x 4 sets
THA-THANG:

  • Spartan- Sprints 20 x 100 yds / 10x 20 Merkins
  • MOSEY 200 yds
  • BLIMPS (5 Burpee /10 Lunge / 15 IMP WLKR / 25 PLK JKS / 30 SQUATS
  • Backwards RUN to Planter Box
  • Step Ups x 20, DIPS x 15, Box Jumps x 10, Crawl Bears x 5
    MARY
  • Outlaws x 10 IC each way
  • Good Morning Abby x 10
  • Reverse Crunch x 15
  • BBS x 10
  • Box Cutters x 25
  • SSH x 40

COUNT-OFF & NAME-O-RAMA
PAX count 3: Fast & Easy, Mr. Wedgie, Natty
CIRCLE OF TRUST/BOM:
There is a difference in people, but that little difference makes a big difference.  The little difference is attitude.  The big difference is whether it is positive or negative.  You are the sum of the people you are surrounded by most.  Stay positive my friends!
MOLESKIN:
Prayers for healing for Herbie and Tractor.  Prayers for Mr. Wedgie’s friend Seth whose facing time in the Pen and that he receive the Lord’s message in guiding him back on the right path to salvation
ANNOUNCEMENTS:

Do I Need to bring the new Natty Rush next time to get more of you to show up?  Let’s grow The Brickyard and spread the Good News!