AO: The Maize
January 12, 2023
Weather – 26-degrees, feels like 12 degrees, Windy
PAX (37): Hoser, Da Fridge, Sister Act, The Plague, Lincoln Logs (Respect, Respect), Boji, Icebox, Da Kine, T-Ball, Party Cove, Peg Leg, Butter, Light Bright, Smurf Turf, ArmBRA, Griswold, Crab Cakes, Big Unit, Tater Tot, Fine Print (No Respect), Vlassic (Respect), Kick Stand, Mufasa, Dr. Thunder, Chowda, Sasqaushhh, Lemu (Respect) Obi-Wan, Sweet Sweet, Khakis, Smelly Cat, Barn Door, Slow Clap (Respect) Steeple, Tea Party, Ketchup, Bogey
VQ: Bogey
Welcome: YHC welcomed the Pax on a windy day with 5 Core Principles, Mission and Credo.
We took a moment of silence and prayer for our brother down range at F3 Knoxville as Taylor Phelps (F3 Cardinal) passed away, leaving behind a wife and young kids.
Warmarama:
Mosey’d to the basketball court
20 – Side Straddle Hops IC
15 – Tappy Taps IC
15 – Cherry Pickers IC
10 count (each side) – Hip Stretch then Runners Stretch
10 count (each side) – Pigeon
Pre-THANG:
Mosey’d to the hill (our first but not last) and partnered up to complete some work up and down the little hill.
Bottom: 20 – Mountain Climbers IC
Up hill: Bernie Sanders
Top: Plank Hold
Bottom: 10 (each side) – Oh Yeah’s IC
Up hill: Bear Crawl
Top: AMRAP – Bonnie Blair
Bottom: 15 Alternating Shoulder Taps (IC)
Up hill: Lunges
Top: Sumo Squats (AMRAP)
The THANG:
Mosey’d back past the parking lot to the bottom of Atlas…much to the disappointment of everyone (including YHC) we were far from down with our hill climbing. We got into groups of 3 to work through a 2-station grinder with a push runner between exercises.
Station 1 – Cumulative Reps
- Merkins x 150
- Squats x 300
- Monkey Humpers x 200 IC
- Burpees x 100
Push Group Jogs Up/Down Atlas
Station 2 – Core AMRAP
- Freddie Mercuries
- Flutter Kicks
- LBC’s
- Heels to Heaven
Mary:
Mosey’d back to the flags for a rounds of Rancid Style American Hammers.
38 (+1) American Hammers…YHC decided to make everyone do one over (Bogey) on hammers as a thank you to the PAX for his name-a-rama back three months ago in this same parking lot.
Announcements/Prayer:
CSAUP is January 28th…Lincoln Logs shared about the food drive boxes and had some on hand to distribute.
Sasquatch asked for prayers on behalf of his aunty, Nancy
Steeple shared that his mom was recently declared cancer free!
COT:
“You don’t rise to the level of your goals…you fall to your habits.”
-James Clear, author of atomic habits.
This quote led the COT in talking about the importance of not just having a goal, but making sure that your habits are healthy enough for you to fall back on. YHC thanked F3, the PAX and this specific site for helping to give him those healthy habits in his life. Left the PAX with the reminder that as HIM we have the chance to change the world because we already exhibit the habits that impact others.
We closed in prayer.
SYITG – Bogey (+1)
