THE SCENE: Crisp and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH X25 IC, -Tempo Squat x10 IC, -BAC x10 (Forward/Reverse) IC, Tempo Squat x10 IC, SSH x25 IC
THA-THANG:
PAX form two lines and mosey around area to identify each station…
AMRAP (12 minutes)
As many rounds as possible for 12 minutes the PAX completed 10 reps at three stations of the following…
- Pull-ups at the Big Ball Beams
- Box Jumps at the TN Amphitheater Stage
- Burpees at the Bridge
Abort gave us a 10 count…
Mountain of Pain
PAX sprinted to the top of the Big Ball Steps and did the following:
- Hand-release Merkins 10-1 (10 at top of steps, 9 at bottom, 8 at top, rinse repeat to 1 rep at the bottom)
- When finished PAX did Flutter Kicks x20 IC, American Hammers x20 IC until the six was up.
Preacher gave the PAX a 10 count…
PAX sprinted to the flat area (for time purposes) instead of to the very top of BB Steps and did the following:
- Same 10-1 repetition as the Hand-Release Merkins but this time WW2 Big Boy Sit-Ups were completed.
PAX re-formed their two lines again and moseyed to AO starting point.
MARY:
CASH OUT with ATM’s (15 4 count shoulder taps IC, 10 tempo merkins on a single count IC, 10 speed merkins x10 IC)
COUNT-OFF & NAME-O-RAMA
19 PAX (1 FNG!)
CIRCLE OF TRUST/BOM:
Spoke about intentional leadership on my NYE Q. The same is true now. If we are not moving forward, we are being stagnant. If we are being stagnant then we are being left behind. The downtown AO has unlimited potential and if we want to see it grow we must cultivate it and that happens from stepping outside our comfort zones and intentionally leading here. Challenge this AO to two VQ’s next week at the Big Ball AO. If guys have questions, get with any of us who have Q experience as a resource or even as a Co-Q.
MOLESKIN:
Prayer request were made.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.