THE SCENE: Clear skies, balmy 28 degree
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH IC
10 thighmaster IC bilateral
10 jump squats OYO
5 burpee OYO
THA-THANG:
Mosey around the loop used for beatdown.
6 cones laid on benches along running path with one starting at grindstone. 5 burpee buy in before running loop. At each bench perform the prescribed exercises:
incline merkin
split squat
decline merkin
Rep count for first loop is 10. Second loop is 15. Third is 20. Once all loops completed, move on to next exercise.
MARY:
Ring of fire, sent squats around circle while pax hold Al gore with increasing rep count
Ring of fire, sent tempo merkin around circle while pax hold high plank with increasing rep count
hold iron cross to hello dolly IC x 10
Alphabet abs spelling I LOVE F3!
Heel taps IC x 20
LBCs to close
COUNT-OFF & NAME-O-RAMA
7 HIMs with special guest Espy at the Arsenal
CIRCLE OF TRUST/BOM:
I’ve been reading a few more books these days trying to invest in myself and grow in areas where I need it. I recently read a great book entitled Wild at Heart where the author John Eldredge talks about how men have lost themselves in this world. He uses words like freedom, adventure, and passion to describe things that men long for but are unable to attain due to mainly self limitations. The book really challenged me to find passion in things again and take chances in this life. Here is one of my favorite quotes from the book:
I have studied many times
the marble that was chiseled for me—
A boat with a furled sail at rest in a harbor.
In truth it pictures not my destination
But my life.
For love was offered to me, and I shrank from its disillusionment;
Sorrow knocked at my door, but I was afraid
Ambition called to me, but I dreaded the chances.
Yet all the while I hungered for meaning in my life
And now I know we must lift the sail
And catch the winds of destiny
Wherever they drive the boat.
To out meaning in one’s life may end in madness,
But life without meaning is the torture
Of restlessness and vague desire—
It is a boat longing for the sea and yet afraid.
– Edgar Lee Masters
MOLESKIN:
Had to audible d/t too many reps for each exercise, was initially pyramid of 10 15 20 15 10
ANNOUNCEMENTS:
Avocado care package sent at end of week. Attend a beatdown to sign card/ deliver goods