AO: Sawmill
Q: Cottontail
PAX: Waterboy, Cottontail, Full Metal Jacket, Gepetto, Goodspeed, Rudder, Lemmy, Shuttlecock
FNGs: None
COUNT: 8
WARMUP: mosey, SSH, LBAC, TTT, hillbillies, 10x merkins OYO, copperhead squats, useless mumble chatter about lying on the parking lot asphalt, so we bear crawled away from there, mumble chatter continues
THE THANG: (1) playground stop for pull-up/dip evolution, 3 rounds, alternating exercises, decreasing count, 10/25, 8/20, 6/15.
(2) Mosey to Trinity for 4x corners of merkins. Lap 1 increasing count, 10, 15, 20, 25. Lap 2 was 15 close hand, 15 WAM, 15 dry docks.
(3) Next 4 corners abs. BBSU increasing count, 10, 15, 20. Lap 2 was 15 v-ups, 15 Freddy’s, 15 box cutters.
(4) Move to a lot with a lot of statues with more statues for legs. Start with beloved 15 monkey humpers for curious passers-by, Lt Dan to first statue, 15 Smurf jacks, lung walk to next statue, 15 jump squats, high knees outa there to IGA.
(5) Cardio stop. Three shuttle sprints across parking lot. Jail break halfway, Bernie back, jail break entire length, Bernie back, jail break half way, Bernie back
(6) mosey to cemetery and acquire your new F3 Sawmill Ingot. Cusak along fence. Stop for 10 burpees, cusak back. Return ingot, we’re outa time.
(7) mosey back to AO. Stops for squats, merkins, windshield wipers along way just to break up run.
MARY: yes.
ANNOUNCEMENTS: 1/7 is big day. Busy day. Blythewood Rotary 5k/Half; Caughman park launch, TomTom Foolery.
COT: we’ve been challenged to be more positive, encouraging, strengthening, supportive. I still see and hear a lot negativity, hate, inflammatory speech around us every day. I reminded ourselves Proverbs 15:4 “a gentle tongue is a tree of life, but perverseness in it breaks the spirit” or like mom said, you get more bees with honey than you do with vinegar!
Continue prayers for our children and their families as look for guidance, hope and fulfillment, especially Farcus and Nomad.
Have a blessed F3 day. Remember DRP and HIM.
Q: Cottontail
PAX: Waterboy, Cottontail, Full Metal Jacket, Gepetto, Goodspeed, Rudder, Lemmy, Shuttlecock
FNGs: None
COUNT: 8
WARMUP: mosey, SSH, LBAC, TTT, hillbillies, 10x merkins OYO, copperhead squats, useless mumble chatter about lying on the parking lot asphalt, so we bear crawled away from there, mumble chatter continues
THE THANG: (1) playground stop for pull-up/dip evolution, 3 rounds, alternating exercises, decreasing count, 10/25, 8/20, 6/15.
(2) Mosey to Trinity for 4x corners of merkins. Lap 1 increasing count, 10, 15, 20, 25. Lap 2 was 15 close hand, 15 WAM, 15 dry docks.
(3) Next 4 corners abs. BBSU increasing count, 10, 15, 20. Lap 2 was 15 v-ups, 15 Freddy’s, 15 box cutters.
(4) Move to a lot with a lot of statues with more statues for legs. Start with beloved 15 monkey humpers for curious passers-by, Lt Dan to first statue, 15 Smurf jacks, lung walk to next statue, 15 jump squats, high knees outa there to IGA.
(5) Cardio stop. Three shuttle sprints across parking lot. Jail break halfway, Bernie back, jail break entire length, Bernie back, jail break half way, Bernie back
(6) mosey to cemetery and acquire your new F3 Sawmill Ingot. Cusak along fence. Stop for 10 burpees, cusak back. Return ingot, we’re outa time.
(7) mosey back to AO. Stops for squats, merkins, windshield wipers along way just to break up run.
MARY: yes.
ANNOUNCEMENTS: 1/7 is big day. Busy day. Blythewood Rotary 5k/Half; Caughman park launch, TomTom Foolery.
COT: we’ve been challenged to be more positive, encouraging, strengthening, supportive. I still see and hear a lot negativity, hate, inflammatory speech around us every day. I reminded ourselves Proverbs 15:4 “a gentle tongue is a tree of life, but perverseness in it breaks the spirit” or like mom said, you get more bees with honey than you do with vinegar!
Continue prayers for our children and their families as look for guidance, hope and fulfillment, especially Farcus and Nomad.
Have a blessed F3 day. Remember DRP and HIM.