THE SCENE: 40ish, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 10-Cherry Pickers
- 10 – Windmills
- 15 – lbac forward/backward
- 15 – Tempo Merkins
- 20 – Tempo Squats
THA-THANG:
Line up on curb and run at 50% to other side of launch parking lot. 40xCalf Raises on opposite curb
Run back at 75% effort. Performed 20 4-count Rocky Balboa’s
Mosey to the large parking lot for the return of an old friend.
Burpin’ Bernies
The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.
- 10 – Carolina Dry Docks
- 20 – Monkey Humpers
- 30 – Plank Dips
- 40 – Merkins
- 50 – Smurf Jacks
- 60 – Flutter Kicks
- 70 – Shoulder Taps
- 80 – Air Squats
- 90 – Freddie Mercuries
- 100 – Side Straddle Hops
In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. Last time we had about 3 of the PAX finish all ten levels, this time I believe it was 7-8 PAX.
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
23 HIMs. Love the JUCO PAX and their enthusiasm.
CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Christ addressed the church in Laodicea in Revelation 3 saying, “‘I know your works: you are neither cold nor hot. Would that you were either cold or hot! So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” The church had become complacent with where they were spiritually and Christ reprimanded them for it. Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally.
MOLESKIN:
Shoutout to Erector and Anchorman for knocking out a long pre-run.
ANNOUNCEMENTS:
Canned food drive for Second Harvest