THE SCENE: Dark & Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 4ct x 20, Tempo Merkins 4ct x 10, Imperial Squat Walkers 4ct x 20,
Nair7’s Grinder Hill – WW2’s & Merkins
THA-THANG:
Dora-esque Relay Beat Down @ The basketball court:
5 Stations where Pax rotates 1 à 2, 2 à 3, 3 à 4, 4 à 5, 5 à 1
Station 1-4 are AMRAP stations & Station 5 is the “relay” station with a set #, time, dist., etc of exercise. Note that stations only shift when the previous station members arrive like a relay race.
St1 – Ballerinas / toe squats
St2 – Alabama Ass Kickers
St3 – WW2’s
St4 – Angle Grinders
St5 – Run 2 Laps around the basketball court & relay to station 1.
*Interestingly enough this turned out to be about a 2-minute tabata workout. This might be the Cropdust signature workout 😉
MARY:
Bring Sally Up – Deconstructed Burpee
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST / BOM:
“To be secure means to isolate and fortify the “I” but it is just the feeling of being an isolated “I” which makes me feel lonely and afraid. In other words, the more security I can get, the more I shall want”. To put it still more plainly; the desire for security and the feeling of insecurity are the same thing. To hold your breath is to lose your breath.” – Alan Watts, The Wisdom of Insecurity
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
September 10th Beer Mile @ Moses’
Men’s Meating Dinner August 20th 6pm @ MOBC Swerve & Rep. Sleepy’s Church –If you plan to attend let one of them know by Wednesday 8/10 –
Race for Hope 8/20 there is still time to sign up to run or donate: https://runsignup.com/Race/TN/Knoxville/HOPE5K