THE SCENE: Foggy and recovering from the rain. Temp 48 but felt cooler.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warming up consisted of multiples of 3 (3, 6, 12, 24)
- Little Baby Arm Circles (forward and backwards)
- Hallelujahs
- Chattanooga Cherry Pickers
- Moroccan Night Clubs
- Side Straddle Hops
- Willie Mays Hays
- Tempo Squats
- Tempo Merkins
- Knoxville Cherry Pickers
THA-THANG:
“Paul Bear-er” - Mosey to the track
- Run approximately 100 meters between stations
- First station = 6 Burpees
- Second station = 12 – 2 count American Hammers
- Third station = 24 merkins
- Fourth station = 48 air squats
- Completed 2 rounds
- Run 100 meters up a steep hill 3Xs
- Mosey to pavilion
- Hold high plank for 10:00 minutes
- Each break, 24 bench tricep dips and 24 lunges
- Continued until 5 minutes and switched to 30 second side planks
- Hold high plank for 10:00 minutes
- Finished with 2 minutes of WW1 straight leg sit-ups
COUNT-OFF & NAME-O-RAMA
6 HIMS handled today’s beatdown.
CIRCLE OF TRUST/BOM:
Word was from Luke 1:46-47 and looking at need for a Savior in Christ. With Christmas season here, focus on the main thing.
MOLESKIN:
Prayer request for Spielberg’s wife upcoming surgery.
ANNOUNCEMENTS:
Oak Ridge Christmas parade tonight. Set-up at 4:30, be there by 5:00 if possible. Bobbit on Q for Monday. SYITG #rampart