THE SCENE: Clear and crisp, couldn’t be better to finish out October with a bang!
F3 WELCOME & DISCLAIMER
2 FNGs! Welcome!
WARM-O-RAMA:
Halloween treat was promised: a workout with zero burpees. Therefore:
- Zero Burpees IC
- Recover
- SSH x20 IC
- 2 Burpees OYO
- TN Rocking Chairs x20 IC (I think some people got it figured out by rep 20)
- 4 Burpees OYO
- Pickle Pusher Merkins x10 IC (1-Down 2-Push your Pickle Parallel to the Pavement 3-Pull out 4-Up)
- 6 Burpees OYO
- Imperial Walkers x15 IC
- 8 Burpees OYO
- Al Gore Tuck Jumps x6 IC (hold Al Gore for 10 count, explode to Tuck Jump)
- 10 Burpees OYO
- LBAC x20 each fwd/back IC
Mosey to the Scrapyard
THA-THANG:
Increasing rep circuit:
| Pullups | 1 | 2 | 3 | 4 | 5 |
| Squat Jumps | 2 | 4 | 6 | 8 | 10 |
| Dips | 3 | 6 | 9 | 12 | 15 |
| BBS | 4 | 8 | 12 | 16 | 20 |
| Across the Grinder: | Crab Fwd | Bear Fwd | Burpee Broad Jump | Bernie | |
| Return trip: | Crab Rev | Bear Rev | Mosey | Bernie |
Blacksnake around the park, 2 stops.
Stop 1: Partner up, share 50 BBS. They only count if partner is in Al Gore
Stop 2: Partner up, share 40 Squirkins: P1 holds up P2 feet, does squats while P2 does merkins
MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
15 PAX including 2 FNGs: Butterfingers and Iceman
CIRCLE OF TRUST/BOM:
With today being Halloween, you’re going to see a lot of people wearing masks. As you see those outward masks, take a moment to think about the masks and disguises that people around us wear every day. There may be deep wounds or scars that they do their best not to show. The way we interact and respond to them can either entrench that mask even more deeply or it can help loosen it a bit.
With that in mind, as you go through your day give grace to others if they react or respond to you in a negative or unexpected way. They may be acting from a place of that pain that they are trying so hard to keep hidden. As you show grace and demonstrate Christ’s love in the situation, you can be an instrument that God uses to bring healing.
Also, examine yourself and see what masks you may be wearing. Not that you should always be an open book and dump everything on everyone, but consider who may be in your life that you’re hiding from. Cultivate those deeper relationships that go behind the masks and into the heart of who you truly are.
MOLESKIN:
I love seeing this AO taking off! What a solid group of HIMs working hard to get better, and growing every time! It was an honor to lead you today. Keep up the EHing!
New record for Al Gore Tuck Jumps – 6 today! I’ll keep Q’ing ’em up until we can crank out 10…
ANNOUNCEMENTS:
No Bomb Shelter workout this Saturday… Convergence at the Asylum at 7. Every Knoxville AO coming together for one workout. It will be epic, you don’t want to miss it! New location for the 2nd anniversary potluck – details to follow on GroupMe.