THE SCENE: Balmy 45 degrees, perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH 15 Tempo Squats 8 Cherry Pickers
THA-THANG:
Partner Workout:
3 Rounds per field of play-
- Rd1-Start on basketball court under goal
- Start- 5 Burpees
- Partner A -CMU Duck Walks up and down court while Partner B completes
- 10 Merkins
- 10 Bobby Hurley’s
- 20 Starfish- 2 count
- Switch once B completes exercises- complete same exercise for partner A
- End-5 Burpees
- CMU Mozey to softball field
- Start- 5 Burpees
- Partner A -lunges around bases as partner B completes exercises at pitchers mound
- 20 Up right Rows
- 10 CMU overhead squats
- Switch once partner B completes exercise- Partner A completes same exercise while B lunges.
- End- 5 Burpees
Rd2- Same process- reps increase
5 Burpees to start
-
- 20 Merkins
- 20 Bobby Hurleys
- 30 Starfish- 2 count
- 5 Burpees to end
- Mosey to SB Field
- 5 Burpees to start
- Partner A -Rev Lunge- Switch once B completes exercises
- 40 UP Right Row
- 20 CMU OH Squats
- 5 Burpees to end
Rd3- Same as two prior
- 5 Burpees to start
- 40 Merkins
- 30 Bobby Hurleys
- 50 Starfish- one count
- 5 Burpees to end
- CMU Mosey to Softball Field
- 5 Burpees to start
- Partner A – Bear Crawl- Switch once B completes exercises
- 60 Up Right Rows
- 30 OH Squats
- 5 Burpees to End
MARY:
- LBC for time X 2- 45 sec
- Merkin Plank hold- 30 sec, lower to half plank hold – 20 sec, up to full plank hold 20 seconds.
COUNT-OFF & NAME-O-RAMA
Moses, DoubleTap, Warthunder, Nair, Scoutmaster, Pinnocchio, KY
CIRCLE OF TRUST/BOM:
Fixed Mindset vs Growth Mindset- Important as leaders we realize we are not defined by are abilities. Fixed mindsets tell us that our abilities, traits and intelligence is fixed, we have a certain amount and that’s it. Growth mindsets tell us those abilities, talents can be developed through effort, teaching and PERSISTENCE. Fixed mindsets can often prevent important skill development and growth. this can sabotage your health and happiness. Commit to the process of training like a champion don’t worry about winning the championship. Its not about the results, its about building the identity of the type of person who gets to enjoy those results.
MOLESKIN:
Keep Swerve in your thoughts and prayers for a speedy recovery.
ANNOUNCEMENTS: