14 PAX gathered at the base of the dam for one final True Grit beatdown on this the last day of 2013. Several even arrived early for a gloomy run around the lake, including White Shoe, who was sighted in their presence. Unfortunately he split before we started. And while someone mentioned he must have been run off by the thought of YHC first solo Q. I know White Shoe. And I don’t think he runs from anything. And so it began.
Warm-up on the run with:
Carioca (L/R)
Backwards Run
Soldier Walk
Circle up in upper parking lot for:
SSH x20
Fasio Arm Circles x12
Reverse FACs x12
Count off in 3’s and begin:
Station 1 at top of lot:
1st visit: People’s Chair
2nd visit: Balls to the Wall
3rd visit: Prisoner Squats
Station 2 at bottom of lot:
1st visit: Merkins
2nd visit: Burpees
3rd visit: Mtn Climbers
Suicide transitions between stations, set the pace.
Recover on the run to the field of the gnarly oak:
Incline Merkins x25
Dips x20
Repeato
Bear Crawl to oak
Crab Walk back
Repeato
Trail run to the bridge, grab a rock:
Curls x13
Overhead Press x13
Tricep Extensions x13
Repeato
Crazy Train to the top of the dam, then:
Prisoner Squats x14
Shortcut down hill to parking lot for Mary:
Slow Flutters (scissors) x20
American Hammers x20
COT
F3 has become an amazing part of my life this year. I found fitness several years before, but had been missing the fellowship and faith that this group delivers. F3 has given me a new perspective on the challenges that we all face everyday. But with fitness, fellowship and faith, we will stand, endure and grow stronger. So YHC, stumbling out of a smoke filled Mystery Machine, shared a little poetry to lead us into the next year (see below). And Floppy took us out in prayer.
Announcements
New Year’s Day Convergence – 7am Fletcher
————
The Oak Tree
by Johnny Ray Ryder Jr.
A mighty wind blew night and day.
It stole the Oak Tree’s leaves away.
Then snapped its boughs and pulled its bark
until the Oak was tired and stark.
But still the Oak Tree held its ground
while other trees fell all around.
The weary wind gave up and spoke,
“How can you still be standing Oak?”
The Oak Tree said, I know that you
can break each branch of mine in two,
carry every leaf away,
shake my limbs and make me sway.
But I have roots stretched in the earth,
growing stronger since my birth.
You’ll never touch them, for you see
they are the deepest part of me.
Until today, I wasn’t sure
of just how much I could endure.
But now I’ve found with thanks to you,
I’m stronger than I ever knew.
