THE SCENE: 64 & Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
COP:
- SSH x30 IC
- Tempo Squats x15 IC
- Dive Bombers x15 IC
- Diagonal Lunges x15 IC
- Burpees x10 OYO
- Baby Arm Circles Fwd x10 IC
- Baby Arm Circles Bkw x10 IC
THA-THANG:
Everyone line up on the curb and get in groups of 3.
Triple Sprints
2 men at Cone 1 (orange cones) and 1 man at Cone 2 (orange cone). One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 2 burpees. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 6 minutes.
Upper Body:
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims
Abs:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys
Lower Body:
Cone 1 = Squats / Skaters
Cone 2 = Reverse Lunges / Side Lunges
10 count recover then circle up for the Accumulator.
Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:
– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5
Exercises:
– Exercise 1: Burpees
– Exercise 2: Wide Merkins
– Exercise 3: Narrow Squats
– Exercise 4: Dry Docks
– Exercise 5: Jump Squats
Stay in circle, get on your 6 and get ready for some Mary
MARY:
4ct Flutter Kick x20 IC
4ct Side Crunches, Rt. x10 IC
4ct Side Crunches, Lf. x10 IC
4ct Flutter Kick x10 IC
COUNT-OFF & NAME-O-RAMA
43 PAX, 1 FNG – Drawstring
CIRCLE OF TRUST / BOM
Part of our growth is spiritual. One observation YHC has made recently is that most men seem restrained and bored on Sunday mornings at church. Rather than their faith igniting them, it seems to be hindering them from being who they are. This is the exact opposite of God’s intent for us as men. Our faith is not meant to fence us in, but fuel us for a life of impact and significance! My faith informs me that there are no idle moments, everything has eternal significance. Even the most mundane experiences, when viewed though faith have potential to be life-changing. It’s about perspective. It’s about seeing our lives as more than a quest for self-comfort and self-satisfaction. It’s about seeing life as Jesus did…an adventure where we are part of something greater than ourselves. We are meant to be life-givers, servant-leaders…HIMs!
Choose today to view your faith from the lens of what you give rather than receive.
MOLESKIN
It was a beautiful, clear, cool Monday morning and the PAX were out in force! No mosey today, all business. The men busted it for a solid 45 minutes and it was a great start to the week. We also had a guest, cameraman from WVLT news was on site to get some video for a story they will be doing later this week. No Sad Clown Is Safe!!!
ANNOUNCEMENTS
Alcoa/Maryville Launch – 10.14.17
Trucking to the Pound CSAUP – 10.28.17
GROWRUCK05 – 11.18.17
Submitted by Cap’n Crunch