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.

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