THE SCENE: 70 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog 3 Rounds of the stairs up to the Oval Office
Cherry Pickers
Windmills
Quad Stretch
Jog 7 Rounds of the stairs up to the Oval Office
THA-THANG:
Sprint Work with a Suicidal Rest:
- 5 Rounds:
- 10 Air Squats
- 20 Yard Sprint
- Walk Back to Start
- 5 Rounds:
- 5 Iron Mikes (2ct)
- 40 Yard Sprint
- Walk Back to Start
- 50 Yard Suicide
- 10 Merkins
- 20 BBS
- 30 Shoulder Taps
- 40 Ankle Touches
- 50 1 Leg Line Jumps
- Complete the Following:
- 5 Air Squats
- 10 Yard Sprint
- 10 Iron Mikes
- 20 Yard Sprint
- 5 Bobby Hurleys
- 30 Yard Squat
- 10 WWII
- 40 Yard Squat
- 5 Burpees
- 50 Yard Sprint
- 5 Air Squats
- 50 Yard Sprint
- 10 Iron Mikes
- 40 Yard Sprint
- 5 Bobby Hurleys
- 30 Yard Sprint
- 10 WWII
- 20 Yard Sprint
- 5 Burpees
- 10 Yard Sprint
- Pax mosey 400m
MARY:
Stretching:
- Feet together hamstring stretch
- Slow cadence cherry pickers
- Inner thigh stretch with elbows between legs
COUNT-OFF & NAME-O-RAMA
7 Men
CIRCLE OF TRUST/BOM:
Practicing the ability to emotionally remove myself from a high stress situation by preparing myself through focusing on alternative ways to influence and build people up. A few bullet points to meditate on for ways to alter attitudes and behaviors you may encounter during your day-to-day activities:
- Begin with praise and honest appreciation
- Call attention to people’s mistakes indirectly
- Talk about your own mistakes before criticizing the other person
- Ask questions instead of giving direct orders
- Let the other person save face
- Use encouragement. Make the fault seem easy to correct
MOLESKIN:
ANNOUNCEMENTS:
- Moses Beer Mile Saturday 9/10 5pm parking and pre game, 5:30 Run. Add your name and party size to the Smartsheet or reach out directly to Moses for headcount.
- Miles for Maryville 10/22 5K & 10K options