THE SCENE: Low 70’s, high humidity. Easy to get the muscles warm.
F3 WELCOME & DISCLAIMER
SSH x 25 (4 ct); Imperial Squat Walkers x 15; mosey around the circuit for a preview of each station
Divide into 5 groups, 1 group per station as follows:
Station 1: Baby Cardiac.
Bernie up the hill. 3 burpees. Back down. 3 burpees. Sprint up the hill. 3 burpees. Back down. Wagon wheel to pick up the 6 and finish together. Mosey to Station 2 and bump that group on.
Station 2: Brickyard Bearcrawl: Bearcrawl across parking lot, 1 derkin with feet on curb. Bearcrawl back, 2 derkins. Bearcrawl across again, 3 derkins. Etc till you reach 10 derkins. Then Flutters x 25 (4 ct). Repeat till you’ve been bumped.
Station 3: Doras in the opposite parking lot. Partner up for 50 man makers, and then as many monkey humpers as you can get before you’re bumped.
Station 4: The cloud for 11s of Box Jumps/ Dips and then BBS/CDD. Rinse and repeat till bumped.
Station 5: CMU station. With 2 CMUs set up, dips to a sitting position and then back up. At the highest point, touch head with one hand, then another dip. Next up, touch head with other hand. Do 20 of these, then 25 curls. Rinse and repeat till bumped.
I believe everybody got through one circuit at every station.
Boat/Canoe for 4 minutes.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We focused on Lou Gehrig and the type of character demonstrated over a lifetime to feel like you are “the luckiest man on the face of the Earth” in the face of adversity like being diagnosed with ALS in the prime of your life. It was inspired by listening to an F3 podcast about Crablegs (from the Raleigh area, not our own Crablegs) who has been diagnosed with ALS and is on a tour of the country visiting F3 AOs and MLB ballparks with his family, all while demonstrating the same strength of character we saw with the “Ironman” and his famous speech at Yankee Stadium. Gehrig gave his famous speech on July 4, 1939. He died less than 2 years later, June 2, 1941. If you want to watch his speech some of his speech and the background , there’s a nice segment here: https://www.youtube.com/watch?v=fLoq_st_JEo
Thanks to Filter for following us around to get some great photos and his work on updating our website and social media.