THE SCENE: 15 Strong brave the cold to get better. No Rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 10 Burpee penalty for bot having the flag! My bad!
- 4x 4 Burpees x 5 – Burpees with 4 Merkins and 4 Mtn Climbers.
- Side Straddle Hop x 20
- Imperial Squat Walkers x 15
Mosey to Base Line
- 50% Jog down then 1 4×4 Burpee
- Karaoke down then 1 4×4 Burpee
- Reverse down then 1 4×4 Burpee
- Side shuffle down then 1 4×4 Burpee
THA-THANG:
Core Group– 40 minutes of Hell 7 rounds or until time runs out;
- 20 Derkins on CMU
- 20 Clean and Press CMU
- 20 dry docks CMU
- 20 rows w CMU
- 20 Squats w/ CMU
- 20 curls w CMU
- 5 Blockees or 10 Burpees
RUN UP THE HILL! Rinse and repeat
Cash Out: Devin Hester to the top of the hill one last time!
MARY:
Slutter Kicks X 20
COUNT-OFF & NAME-O-RAMA
Snitch, Code Brown, Cosmo, Pluto, Dog Bite, Umbro, Pringle, Bunny, Coolio, Charmin, Amazon, Woodshack, Cheatsheet, Edit (coming from the can), Proton.
CIRCLE OF TRUST/BOM:
Control – There is very little in life that we truly have control of. You and I don’t know what’s going to happen next. We don’t have a clue what will be on our plates next week. Honestly facing your lack of control over your own life produces either anxiety or relief. Anxiety is God-forgetting. It is the result of thinking that life is on your shoulders, that it is your job to figure it all out and keep things in order. If you fall into this way of thinking, your life will be burdened with worry and your heart will be filled with dread. But there is a much better way. It is God-remembering. It rests in the relief that although it may not look like it, your life is under the careful control of One who defines wisdom, power, and love.
