THE SCENE: Just cold….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC
Squat x 15 IC
Hand release merkin x 10 OYO
Imperial Walker x 15
THA-THANG
Catch me if you can: P1 run backwards P2 CDDs x 10 and catch partner. P1 then does CDDs x 10. Continue until one lap around parking lot complete. Second lap is diamond merkins.
Deconstructed Burpee: 10 squat, 10 leg thrusts, 10 merkin, 10 leg thrusts. Exercise performed as 10-1
Dan Taylor: 1 squat:4 lunge, 2 squat:8 lunge etc. length of staff parking lot (continue 1:4 ratio).
Mosey to back parking lot
Bearmuda Triangle: Three cones in triangle set approx 70′ apart. Bear crawl to each cone. First cone 10 hand release merkin, second 15 hand release merkin, third 20 hand release merkin. DO NOT get up when reaching each cone.
Mosey back to AO
Bruce Lee: 20 Reps, 3 sets
Murican hammers, leg raises, LBCs, heel touches, crunchy frog, 100s.
MARY:
Flutters
COUNT-OFF & NAME-O-RAMA
FNG: JD Faulconer-Pitino
CIRCLE OF TRUST/BOM:
From the Marine Corps Leadership Traits (14 total)
Courage: Courage is what allows you to remain calm while recognizing fear. Moral courage means having the inner strength to stand up for what is right and to accept blame when something is your fault. Physical courage mean that you can continue to function effectively when there is physical danger present.
Gain courage to overcome the aspects of life that cause you to fear by DOING them. Continue to do the things that cause you fear until you can complete the task without having fear.
MOLESKIN:
Do the hard things first each day. The rest of the day is gravy.