THE SCENE: Low 40’s, a bit nippy, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Cherry Pickers x 10
- Tempo Squats x 10
- Happy Jacks (5, 4 count SSH followed by 2 squat jumps) x 5 sets
- Tempo Merkin x 10
THA-THANG:
- Mosey to the amphitheater for whirlpool instructions.
- Whirlpool (timed exercise ~20 min AMRAP). 5 stations around World’s Fair pond. #1 Box jumps x 10 on amphitheater stage. #2 Derkins x 10 amphitheater steps. #3 Lunge across bridge. #4 Carolina dry docks x 10 base of convention center steps. # 5 Pull-ups x 10 on the Big Ball! Mosey from station to station as many laps as possible until time called. Big boy sit ups until last group arrives.
- Recover to crosswalk under the bridge
- Triple Nickel. Run from crosswalk uphill to intersection of Clinch and World’s Fair Park drive. 5 merkins at the top, then run back down. 5 merkins at the bottom. Rinse and repeat x 5
- Return to AO for Mary
MARY:
- 4 count Sweat Angels x 20
- 4 count American Hammers x 15
- Cash out with some ATMs
COUNT-OFF & NAME-O-RAMA
16 PAX strong. No FNG’s, but second timer George Locken forgot his previously given F3 name. It was agreed to rename him Mr. Magoo.
CIRCLE OF TRUST/BOM:
- Philippians 4:4 Rejoice in the Lord always. Again I will say rejoice.
- What do you rejoice in?
- It is not in our circumstances we find joy. Circumstances will often not allow it. Joy resides in the Lord.