THE SCENE: Foggy but otherwise pretty pleasant weather at the Asylum this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank jacks, 15 SSH, 15 imperial walker, 10 burpees, 10 count windmill, and 15 Moroccan night club
THA-THANG:
Mosey to Greenway path south of launch
At first light, do 10 squats. Bear crawl to next light and do 10 merkins. Run past one light to the next light, repeat exercises until the path intersection. Turn and repeat with lunge walk and diamond merkins.
Mosey to cardiac hill. 10, 8-count body builders and then a strong effort up to the top.
Mosey to farthest corner of parking lot south of the launch for 2ish rounds. 10 Carolina Dry Docks (demonstration on proper form given) at parking lot, 10 box jumps/step ups at playground, 10 supine pull-ups at benches, and 10 squats at launch.
Recover to launch for a little Mary to finish up.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be patient and a good example for your kids (and any younger than you for that matter). I know I struggle on a regular basis with keeping my cool when trying to get the kids to listen and do as they are told. I wanted to simply remind everyone this morning how much children model our behavior. They will very likely lash out if that is what we do every time we get a little impatient and frustrated. Take a step back, breath, and collect your thoughts before you respond.
MOLESKIN:
I really appreciate the opportunity to lead the PAX this morning for my first F3 Knoxville Q. Thanks for sticking with me through the workout. I look forward to my next Q.
ANNOUNCEMENTS:
Prayers requested for Dogbite.