F3 Knoxville

Nickel, Dime,Quarter Perimeter Run

Asylum
Workout Date: 23 Jan 2018
QIC: Lillydipper

THE SCENE: Cloudy, high forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 15 Little Baby Arm Circles to Wide Arm Circles Forward, 15 Little Baby Arm Circles to Wide Arm Circles Backwards, 10 Cherry Pickers

THA-THANG:
Pick up one set of bricks per four men.  Mosey to the 0.0 mile marker on the perimeter trail.  Do 15 Hello Dollies in cadence.  Next, we start the “Nickel, Dime, Quarter Perimeter Run.”  Someone must be carrying bricks each quarter mile and will pass the bricks off at the quarter mile.  We will run around the entire perimeter trail, stopping at each quarter mile marker to do the following exercises:

  • 5 Burpees (the nickel)
  • 10 Merkins if at an odd mile marker (e.g., 0.25) or 10 Big Boys if at an even mile marker (the dime)
  • 25 Big Boys if at an odd mile marker or 25 Merkens if at an even mile marker (the quarter).

The last man reaching each mile marker should run on through to the next mile marker without doing the exercises.  In that way, he will not always be the last man to a mile marker.

We will finish when we have returned to mile marker 0.0.

Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Four men.
CIRCLE OF TRUST/BOM:
Before going into Jerusalem to be crucified, Jesus prayed on the Mount of Olives.  He asked his disciples to pray as well.  When Jesus had finished his own lengthy prayer, he returned to find all of his disciples sleeping.  He told them to awake.

We often are guilty of “sleeping” before our God, not being aware of His presence, of the miracles that occur around us, of how He may be wanting to speak to us in our everyday activities.  We need to be awake to these miracles, these whispers, these opportunities.  Throughout our days, we can enhance our own “awareness” by asking, “What is God trying to show me here, what might God be saying to me now?”  We can even do this in times of hardship.  God wants us to hear Him, even at times of suffering.  Be awake for His voice, His presence, His love.
MOLESKIN:

ANNOUNCEMENTS:
Beer Run Workout this Thursday at Asylum PM.  We will go out for beer together at Abridged Beer Company after the workout.