12.31.18
Conditions: 60°F Thick Fog & Soggy
PAX: CDC, Flanders, Spirt Fingers, Paycheck
Warm Up:
- Big Arm Circles (10);
- Big Circle Arms (10);
- Chinooks (10)
- Abe Vigoda (10)
- Copperhead Squat (10)
- Imperial Walkers (10)
The Thang:
- Indian Runs to Briggs
- Merkin Ladder, Briggs Basketball Court
On your own: Start at 19 Merkins in honor of the New Year, carefully run down the hill to the landing site to do 5 dips. 18 Merkins & 5 hanging leg raises (HLR). 17 Merkins & 5 dips; 16 Merkins & 5 HLR’s; rinse repeat. Modified for time restrictions after set # 5 to keep Metal Monday alive and help our brother CDC maintain his Burpee Challenge.
- Indian Runs to Rumble with increasing cadence.
- Iron BELLied Burpees™ (Kettlebell Swings & Burpees, patent pending) 3 sets (or 5 for extra credit)
OYO Burpees in formation (shoulder to shoulder) until your turn arrives to do five 50lb Kettlebell Swings (or 10 for extra credit)
Circle of Trust
Prayers:
We wish the best to Squatter and his family and to all of our F3 Brothers.
BOM: Flanders
Moleskin: Happy New Year, gentlemen. Let’s keep Accelerating.
Challenge:
Let’s all make a high impact New Year’s Resolution, chop it up into measurable, actionable steps, and put it on a calendar every week, so that our families and our community benefits.
Should we, F3 Florence, host a race in 2019? Would that benefit our community and F3? Should we have monthly service projects to invigorate our community?
Verse:
“Blessed is the man who trusts in the LORD And whose trust is the LORD. “For he will be like a tree planted by the water, That extends its roots by a stream and will not fear when the heat comes; But its leaves will be green, And it will not be anxious in a year of drought Nor cease to yield fruit.
