THE SCENE: 40’s and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Atlas Stretch
Rocky Balboa
Jog Half / High Knees
Jog Half / Butt Kickers
Groin Stretch Half / Jog
Side Shuffle Half / Jog
Other Side Shuffle Half / Jog
5 Merkins / Jog / 2 Burpees / Jog / 5 Merkins
Mosey to Barricade area, picking up coupons along the way…
THA-THANG:
3 Reps at every light post around the greenway (aprox: 1/2 mile each lap)
*33 walking lunges along the grinder every lap*
- Merkins
- Squats
- CMU or Sand Bag Overhead Press
- Big Boy Sit-ups
- Plank Jacks
- CMU or Sand Bag Burpees
We ran out of time with most pax members completing the 33 lunges of their 3rd lap (CMU/Sand Bag Overhead Press)
MARY:
Several variations of Planks, including merkins and finished with LBC cash out!
COUNT-OFF & NAME-O-RAMA
16 pax became better today….3 reps at a time!
CIRCLE OF TRUST/BOM:
Three words that motivate and give reason to me.
Strength: I see this as the physical side of things. The strength to accomplish something you have always wanted to do or the ability to help someone in need. Used an example of a burning building and having the strength to help pull someone out or carry them from danger. or the physical strength to hike the Grand Canyon. Whatever the situation or surrounding you find yourself in, will you be ready for it physically?
Courage: Will you have to courage to do such things? It will take courage to help someone else in a fire if your in the same danger. It takes courage to sign up for and event like goruck or the barkley marathons, or whatever that great event or place might be for you.
Wisdom: None of the prior will matter if you do not have the wisdom needed to know and understand the situation your in. Being intelligent about your surroundings, like the burning building, or the weather conditions when hiking the grand canyon. We must be smart and seek the intelligence / wisdom to educate ourselves to make the right decisions.