THE SCENE: Temps in 70’s, partly cloudy and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with 7, 15 second squat, 10 Twisties, 30 second squat, 10 Cherry Pickers, 45 second squat, 10 Rockettes, 60 second squat, Stretches, Little of This and That
THA-THANG:
Mosey to the Caribbean. We will run on a candy cane route, stopping at every other island to do the following exercises. The end of the candy cane will be the island in the middle of the north side of the Caribbean.
- 10 Merkins
- 10 Star Jumps
- 10 Big Boys
- 10 Plank Jacks
Mosey to the Lily Pad. We will do suicides running to each of five cones and back to curb. At curb we will do 20 Baby Crunches each time we come back. Next, we all run back the last cone. We will sprint back. The man in the lead picks up cone that is one his way back to the curb.
Mosey past the Pavilion by the Lily Pad to the perimeter trail. We will run east then south on the perimeter trail to the Serpentine Sidewalk and then head on the Serpentine Sidewalk toward the Caribbean Parking Lot. Men will run for ten light posts. Those getting to the tenth light post first circle back to the six. We will then walk for two light posts as a group. We will repeat this process all the way to the Caribbean. At the Caribbean we will slow mosey back to the AO.
At the AO parking lot we will partner up in teams of two. Each team will see how far one can throw a frisbee while the other partner runs forward to catch the frisbee. Whichever team gets the farthest is the winner.
MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
14 men, no FNGs. We had Hammy from Birmingham (not our own Hammy here at F3 Knoxville) join us today.
CIRCLE OF TRUST/BOM:
Rivers Don’t Drink Their Own Water
I found this message from Pope Francis and I thought I would pass it along to you:
“Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves.
Living for others is a rule of nature. We are all born to help each other.
No matter how difficult it is…Life is good when you are happy; but much better when others are happy because of you.”
To me, that is a beautiful message. I don’t even need to expand on it. I love it as it is.
MOLESKIN:
Prayers for those coping with drug abuse or living out on the streets.
ANNOUNCEMENTS:
Service opportunity at the Cerebral Palsy Foundation this Saturday.