THE SCENE:
| Partly Cloudy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 43 ℉ | 83% | 39 ℉ | 5.7 mi/h | NNE |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
25 SSHs .
10 Storm Troopers.
10 Windmills.
10 Tie Fighters
10 Merkin/Mtn Climber Combination
THA-THANG:
Mosey towards main parking lot near St. Patrick statue. Divide into two teams. Thang consists of running around parking lot and back to statue area. Each PAX rolls two dice and perform two sets of exercises defined by the numbers that show up on each dice. After completing the exercises and lap, they record a tally for their team. Running and Rolling dice for ~15 minutes. Team with most tallies wins.
Exercises are:
Dice #1
1 – Burpee x 10
2 – Bear Crawl
3 – Derkins x 25
4 – Flutter Kicks 4 cnt x 20
5 – Box Jumps x 20
6 – Dips x 30
Dice #2
1 – Bernie Bear Crawl
2 – Wide Merkins x 25
3 – Hello Dollys 4 cnt x 20
4 – Iron Mikes x 20
5 – Diamond Merkins x 25
6 – Motivators from 5
Then mosey to picnic pavilion. Divide into 5 groups. There are 5 stations with different exercises at each. Rotate the stations doing the exercises until time to recover. Rinse and Repeat. Stations where:
1. Picnic Pavilion – Using picnic table benches, 15 straight leg lifts and 15 knees to chest. Ab work with legs hanging off end of bench.
2. Pull Up bars – AMRAP twice. Carolina Dry Docks for those not wanting to share equipment.
3. Stonehenge – 20 Derkins and 20 Irkins.
4. Fire Pit – 20 Box Jumps and 10 single leg squats (5 each leg).
5. Volleyball Benches. PAX pick two from the following: – 20 Derkins, 20 Dips, 20 Box Jumps or Step Ups, 20 Carolina Dry Docks, or 20 Bicep Push Ups
Then Mosey back to AO.
MARY:
31 LBCs.
COUNT-OFF & NAME-O-RAMA
18 Brothers. Welcome to FNG – Interpol and congrats to being of the watch list for 5(?) years.
CIRCLE OF TRUST/BOM:
Lots of very interesting things have happened at ORNL since its beginning in 1943. One was that they hired me 20 years ago on Jan 29th 2001. Here’s a link describing ORNL’s history. https://www.ornl.gov/content/seventy-five-years-great-science. Check out the timeline and interactive mural.
MOLESKIN:
Prayers for the wives recovering from and going into surgery. For the kids struggling with issues at school. For our brothers battling illness. For Pom Pom, who is 4 months from his wedding day. And for what are the far too normal requests that continue to be issues for us all (Covid, Racism, ….).
ANNOUNCEMENTS:
Blood Drive on Friday
Asylum CSAUP on Saturday