THE SCENE 58 and clear
F3 Welcome & Disclaimer
THE THANG
COP
– SSH x30 IC
– Windmill Merkins x10 IC
– Narrow Squats x20 IC
– Arm Circles Forward x15 IC
– Arm Circles Backward x15 IC
– Imperial Walkers x15 IC
Mosey to bottom of hill between the parking lot and the baseball field
Strength Sprints
Starting at the bottom of the hill…
– 20 Prisoner Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 CMU Presses
– Alligator Crawl to second cone, do x15 Diamond Merkins
– Lunge to third cone, do x10 Jump Squats
– Run back to start
Rinse and repeat, AMRAP in 10 min
Mosey to pavilion and grab a Battle Buddy
Bench Work
3 Rounds, each round 2.5 min with 30 second break between rounds. Battle Buddy 1 performs Exercise 1 while Battle Buddy 2 performs Exercise 2, then switch. Rinse and repeat until time runs out.
– Rd 1: Exercise 1 = Step Ups x15/leg; Exercise 2 = Bench Dips
– Rd 2: Exercise 1 = Bulgarian Split Squats x10/leg; Exercise 2 = Let Me Ups
– Rd 3: Exercise 2 = Side Step Ups x10/leg; Exercise 2 = Decline Carolina Dry Docks
Mosey to bottom of hill near parking lot
Hill Sprints
At the bottom x10 Superman Swims
At the top x10 Jump Squats
Rinse and repeat x4
Mosey to SP and circle up for MARY
MARY
Flutter Kicks x25 IC on 4ct
Side Crunches x25 IC each side
BBS x30 OYO
Hello Dollys – x25
COT
Number off and Name-O-Rama
BOM
“I have two types of problems, urgent and important. Urgent are never important, and important are never urgent.” – Dwight Eisenhower
“Put first things first and we get second things thrown in: put second things first and we lose both first and second things.” – C. S. Lewis
“But seek first the kingdom of God and his righteousness, and all these things will be added to you.” – Jesus (Matthew 6:33)
Points to reflect on:
1.) Are you clear on what things are “important” and what things are “urgent” in your life?
2.) Where are you sacrificing the “important” for the “urgent?”
MOLESKIN
Another beautiful East Tennessee fall morning! The PAX was quite but determined this morning. We kept moving, worked hard and got better. Can’t get much better than that!