February 14, 2019

Old Forest 2-13-19

THE SCENE: 36 degrees and clear sky
F3 WELCOME & DISCLAIMER

WARM-O-RAMA: 

  • 20 x side straddle hop
  • 10 x arm circles
  • 10 x daisy pickers
  • 10 x windmills
  • 20 x mountain climbers
  • 10 x hillbillies

THA-THANG:

Run:

  • Run to bike arch + plank til all in
  • Run back to gazebo + plank til all in

Exercise 1 – At Gazebo: 5-10-15-20s

  • 5 x ballards (aka Jedi merken, alternate derken)
  • 10 x burpee
  • 15 x Box jump
  • 20 x American hammer
  • Run circle and repeat x 5

Exercise 2 – At Gazebo w/ teammate

  • A: Applejacks across parking lot & sprint back
  • B: squat and little baby crunches

COUNT-OFF & NAME-O-RAMA

PAX Count: 11

  • One and Done
  • Costello
  • MIB
  • Doc Hollywood
  • Bottomless
  • Bartman
  • Fishbowl
  • Altar Boy
  • Sparkles
  • Handsy
  • Toaster

CIRCLE OF TRUST/BOM:
Don’t buy the lie of the solitary man. Life isn’t meant to be lived solo. Ask for help. Like Psalm 121 says when you’re faced with mountains pray to the LORD who made the mountains. He wants to help, but we have to ask.

ANNOUNCEMENTS:
Runs Thursday at 5a.