- THE SCENE: 40 degrees and cloudy. Much warmer morning than previous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: - SSH IC x15
- a little Michael Phelps
- Tempo squats IC X10
- a little of this and that
THA-THANG:
Route 66-11 cones set up along the road. 1st cone 1 rep and add 1rep after each cone. Last cone will be 11 reps last cone. 66 total reps per excercise.
1st round – Burpees, 2nd round – squats, 3rd round-merkins
- Mosey to Materdorn (horn?). 7s 1 rep (jump squat) bottom and to light pole 6 reps (Carolina dry docs). Back to bottom 2 reps and back to light pole 5 reps. Always a total of 7s Rinse and repeat. Finish when 6 reps on bottom and 1 up top.
- Finished with sprint to top of hill.
- mosey to road. Suicides 1st round 50% to 1st light pole and 100% to 2nd pole. 2nd round Bernie sanders suicides.
- Mosey to another hill. Crab walk or lunges to top and finish with 20 sit-ups. Back down and lunges Or crabwalk to top finish with 10 sit-ups.
- Back to AO. Finish with 25x flutter kicks
COUNT-OFF & NAME-O-RAMA
17 PAX
CIRCLE OF TRUST/BOM:
As someone who has struggled with depression I challenge all HIMs to seek those who may struggle with these disease. A lot of times you may not realize they are going thru this. So this holiday season talk to your family, friends, co-workers, and your kids. Say hello to those you may not necessarily hang out or talk to. A simple hello can be such a powerful gesture. If someone you suspect is going thru depression invite them to church or an F3 workout. I have been blessed to have been led to F3 knoxville.
ANNOUNCEMENTS:
Inner city 2.0 workout this Sunday at 2pm at the Wesley house. All F3 and non-F3 guys welcome. See Tank for further information.