THE SCENE: 41 degrees, light, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
- Baby Arm Circles Backward X 10 (IC) followed by Michael Phelps
- Cherry Pickers X 10 (IC)
- Side Straddle Hops X 15 (IC)
- Squats X 20 (IC)
- Merkins X 13 (IC)
- Mosey
THA-THANG: (many people think of junior/community colleges as the 13th grade so we did 13 reps everywhere)
McWherter Parking Lot (Light Pole to Light Pole – Suicides)
- 13 pushups & 13 squats (OYO) at light pole (home base)
- run to next row of parking lot (approximately 20 yards)
- Touch line with hand and return to the start
- repeat 13 pushups and 13 squats and run to the 2nd parking row (40 yards away)
- Repeat to next row, etc.
- Early finishers did Imperial Walkers
- Mosey
Behind Maintenance Building
- 13 Overhead w/ block (OYO)
- 13 Goblet squats w/ block (OYO)
- 13 Curls w/ block (OYO)
- 13 Bent Over Rows w/ block (OYO)
- Put block down and run up the stairs to the Fitness Center
- At the top, 13 Chris Loftons – jump shot squats; run back down
- Repeat
- Mosey
Bagwell Center
- 13 Dips and 13 Step Ups w/ each leg
- Repeated for 3-4 rounds
- Mosey
MARY:
- 13 Box Cutters (IC)
- 13 Big Boy Situps (OYO)
- Mosey
COUNT-OFF & NAME-O-RAMA
10 PAX – Bartman, Booster, Glock, Neutron, Onesie, Peach Fuzz, Proton, Rusty, Scrum, Waxjob
CIRCLE OF TRUST/BOM:
Live every day like it’s our last, because it could be!
I met with a friend who is a business/time management coach. I shared my struggles to be a great husband, father, friend, etc. while also trying to develop a small cancer charity into a leader in the region and state. She challenged me to come up with a personal mission statement and develop SMART goals for the 1st quarter of 2018 which includes both personal and professional goals.
While I’m just starting my potential 1st quarter goals now, my “current” working mission statement is:
I will spend quality time with those I love while exercising my mind, body and spirit so to fulfill my purpose of leaving our world better than I found it.
I encouraged everyone to think about their own goals and impact.
MOLESKIN:
Thank you to the PAQ at JUCO today and everyone else at F3 for being so supportive of me and everyone else. The gloom is a great place to be when you’re with family!
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ANNOUNCEMENTS:
No Christmas Day workouts. Enjoy your family and A Christmas Story, It’s a Wonderful Life, and Die Hard (it’s a Christmas movie)!