THE SCENE: Nice ‘n toasty…37!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 seconds of stretching OYO…we got to business quick!
THA-THANG:
- Run 3 laps around the long parking lot median & perform BLIMPS at each end of the median. Totaled 6 rounds of the following
- Burpees x 10
- Lunges x 10 each leg
- Imperial Walkers x 10
- Merkins x 10
- Plankjacks x 10
- Squats x 10
- Mosey to the playground
- 11’s: Pullups & V-up Roll-ups with approx. 40 yard run in between locations.
- Mosey to concrete bleachers
- 50 BAD HABITs. Perform 50 reps of each exercise. This ended up being more of a buffet because we were almost out of time. Each man did AMRAP of each exercise. Ended with 10 burpees as a group. Bonus points to Mayberry for actually doing 50 burpees.
- Box Jump
- American Hammer
- Derkins
- Hand Release Merkins
- Alternating Shoulder Taps
- Burpees
- Iron Mikes
- Tempo Squats
MARY
- Big-O
- Box Cutters
- Pickle Pounders
COUNT-OFF & NAME-O-RAMA
9 strong: Ratchet, Mayberry, Booger, Butters, I-Beam, Junk, Sparky, La-Z-Boy, Bartman
CIRCLE OF TRUST/BOM:
This week has been hectic for me. I’ve had company in town, spent a night in Franklin and had a snow day. It all sums up to not many workouts and a lot of sleeping in this week, which sucks. I love getting up early and posting with the PAX so this week really threw me for a loop, but at the same time the lure of a warm bed and sleeping later than usual was very tempting to continue. How do you pick yourself up when you fail to meet your goals? I think we need to fight against the “easy life” and push ourselves each day. Today my challenge to the PAX was to examine themselves and check how they are doing at getting back on the horse after they’ve been off for a while.
MOLESKIN:
ANNOUNCEMENTS:
Alcoa CSAUP coming up in Feb.