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: 

Jeremiah 17:7-8

“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.