Log and Core

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH IC

15 Daisy Pickers IC

20 Imperial Walkers IC

10 Little Arm Circles IC each direction

THA-THANG:
Today we did a version of Annie (a standard crossfit workout), which was the following together:

• 50 SSH IC
• 25 BBSU IC
• 40 SSH IC
• 20 BBSU IC
• 30 SSH IC
• 15 BBSU IC
• 20 SSH IC
• 10 BBSU IC
• 10 SSH IC
• 5 BBSU IC

Next we partnered up and competed against the other groups doing the following:

With a running clock each partner perform 20 secs of the following movements one person working at a time followed by a 20 sec break after each movement.

Round 1:

• Merkins
• Big boy situps
• Burpee

The losing team had to drag the log to the far end of parking lot and back to the start, while the winning teams bear crawled and crawl bear’d back across half the parking lot.

Round 2:

• Squats
• Flutter kicks
• Dips

This time the winning team drug the log across the parking lot while the other teams lunged to the middle of the parking lot and back.

Round 3:

• Lunges
• Plank Jacks
• Rows

The only remaining team (2nd on each round) preformed the log drag, while the other two team sprinted the width of the parking lot.

MARY:
Introduced Hurricane Hoedown to the Morg today. But due to timing we only went from 5 to 1.

COUNT-OFF & NAME-O-RAMA
6 PAX & no FNGs

CIRCLE OF TRUST/BOM:
“Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
‭‭Philippians‬ ‭3:13-14‬ ‭NIV‬‬

As we start the New Year let’s set some goals but be willing to let God adjust them as needed.

MOLESKIN:
It was awesome to be able to A at the Morg today. I’m amazed at the 2f aspect of F3 even when it’s not your home AO.

ANNOUNCEMENTS:
BotB Sim Saturday morning at 0300 at Shelby Farms!