THE SCENE: 60ish and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BOCs front and back, Cherry Pickers, Single arm plank extensions, tempo merkins, tempo squats, lap around AO with some shuffling and skipping.
THA-THANG:
Split into 2 groups of 3. Start from baseline / sidewalk.
HIM #1 rolls a wheel (old wheel/tire from a popup camper) in a squatting position to the other side of parking, does 10 Wheel Merkins then drags wheel back in a reverse bear crawl. During this time, HIMs 2 & 3 are doing the following………
- 20 Dry Docks
- 20 Squats Jumps
- 20 Shoulder Taps
- 20 Sumo Squats with weight
- 20 4ct LBCs
- 20 Tempo Derkins
- 20 4ct Flutter Kicks ******REPS DECREASE WITH EACH ROUND: 20, 18, 16 , 14 ETC….********
ROUND ONE
When HIM 1 returns from dragging the wheel, all 3 HIMS run the hill. Upon returning, HIM 2 takes “THE WHEEL” and HIM 1 & 3 perform above exercises.
ROUND TWO
After all 3 men complete the wheel drag, begin round 2. Same as above. However, substitute with “Wheelies (burpees with wheel) and Lunge across the lot holding the wheel. Run lower loop instead of hill.
******Alternate between rounds 1 and 2.
COUNT-OFF & NAME-O-RAMA
Archie, Uncle Jesse, The Force (visitor from F3 Lake Norman), Gibbler, Fabio, Music City
CIRCLE OF TRUST/BOM:
I saw a post on FB that said something like “If you get plenty of sleep, exercise regularly, eat healthy and limit alcohol, you die anyway.” Although a funny post, it made me think. I shared James 4 where it talk about life being like a vapor that appears for a little while then vanishes.” We’re not guaranteed tomorrow. Our time is limited. Make the most of it and invest your life in things that matter.