THE SCENE: Cool, overcast and 29 degrees. Perfect for this beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 15, Tempo Merkins X 5, Tempo Squats X 10, Willie Mays Hays x 6, LBAC (Front/Back) x 10, OH Claps x 5 and switch to seal claps x 5, Chattanooga Cherry Pickers x 10, and finish with Knoxville Cherry Pickers x 5.
THA-THANG:
Rifle carry the CMUs to the track.
Part 1: Modified Burpee half mile
- Run 1/2 mile and complete 50 burpees partitioned by your own choosing.
Part 2: Will Lindsay WOD with CMU (For time remaining AMRAP)
- 3 blockees
- 22 Split Squats (11 per forward leg)
- 19 Heavy Squats
Rifle carry the CMUs back to the circle.
MARY:
Undertakers X 10, Fire hydrants X 15 per leg, finished with 1 minute of monkey humpers
COUNT-OFF & NAME-O-RAMA
12 PAX including 4 FNGs.
CIRCLE OF TRUST/BOM:
Message on prayer from Nehemiah 1:11 “Please, Lord, let your ear be attentive to the prayer of your servant and to that of your servants who delight to revere your name. Give your servant success today, and grant him compassion in the presence of this man. At the time, I was the king’s cupbearer.”
As men, we shouldn’t neglect prayer. It is our source of strength when things get difficult. And after we pray, we should trust in our God and move according to His purpose. Much like Nehemiah, we should pray first, then take action. That makes us high impact men (HIMs).
MOLESKIN:
Prayer for Bobbit, Angel Soft, and all the guys that are DR or on the DL.
ANNOUNCEMENTS:
Named our FNGs. Welcome: “Runaway Bride”, “Hardhat”, “TLC”, and “Ride Along”.