11’s in the NE Kingdom.
THE SCENE: Breezy, crisp, cold. not raining which was a plus.
F3 WELCOME & DISCLAIMER: done and done.
WARM-O-RAMA:
- SSH x 30 IC
- Daisy Pickers x 15 IC
- Static Hamstring stretch OYO
- Merkins x 10 IC
- Low back and lat stretch in child’s pose
- Arm Circles x 20 IC (forward); x 20 IC (reverse)
THA-THANG:
Started with a Teacher’s Pet special: 5 burpees every 30 seconds x 10 rounds. PAX completed 50 total burpees. Quick mosey away from the parking lot down to the middle of the park in front of a nice, steep hill.
Round 1: 11’s of Merkins (or “AhMaryCans” according to Tiger Lilly) and Monkey Humpers with hill sprint in between
Recovery Mary: LBC’s x 30 IC, Flutter Kicks x 20 IC
Round 2: 11’s of Squats and Big Boy Sit Ups with hill sprint in between
Recovery Mary: Hello Dolly x 20 IC, Dying CockRoach x 10 IC
Round 3: 11’s of Carolina Dry Docks and Mountain Climbers
We didn’t finish the final round and had to Mosey back for COT.
MARY:
Integrated into Tha Thang
COUNT-OFF & NAME-O-RAMA
8 PAX (no FNGs)
CIRCLE OF TRUST/BOM:
Read from Hebrews 10: 23-25: 23 Let us hold fast the confession of our hope without wavering, for he who promised is faithful. 24 And let us consider how to stir up one another to love and good works, 25 not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
After our MLK convergence, I was reminded of this verse in the context of TP’s COT. Frequently when we think of Dr. King, we think of celebration and thankfulness for his legacy. TP reminded us that the day that we remember Dr. King can be more of a call to action than solely a reminder of his previous work. There is still so much left to be done. “Let us consider how to stir up one another to love and good works.” F3 is full of HIM that are wanting acceleration in their lives. Challenged the PAX to be disrupters for each other and their circles of influences and be externally focused and not internally focused.
MOLESKIN:
First time in the NE Kingdom. Really appreciated the warm reception of the PAX and their willingness to put in the work. RageQuit was out there not smiling and pushing right along side each of us. Zima with a sore Achilles didn’t quit and kept pushing with the hill sprints. Also, the recent Go Ruck Light in Nashville reminded me of why I want to post at other AOs. Very encouraging group and the Nitro was everything that it was billed to be. Would love to get back out and post with this group again.
ANNOUNCEMENTS:
No announcements.
