THE SCENE: 70’s & cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x31, Imperial Squat Walkers x8, Overhead Claps x20 something, Tempo Merkins IC x8
THA-THANG:
Dora 3-2-1. One battle buddy does workout while the other moseys to 3rd light post for 5 burpees. We modified during the merkins to Iron Mike 2CT.
- 300 Squats
- 200 Merkins
- 100 V Ups
Round The Fountain: partners start at the same point & bear crawl to opposite side until meeting again.
- Around the world lunges (1 lunge =1) x300
- BBS x200
- Diamond Merkins x100
Q had brain fog from Taco’s Q how long the beat down takes & all groups were somewhere in Round 2 when Recover was called.
MARY:
20 BBS OYO, Hello Dolly 4 CT IC x1
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
If you want the life you want, it will cost you the life you have.
Proverbs 13:19- A longing fulfilled is sweet to the soul, but fools detest turning from evil.
New Living Translation- It is pleasant to see dreams come true, but fools refuse to turn from evil to attain them.
All change starts with telling the truth about how things are now. Observe your habits- what do you tell yourself, where are you or what are you doing when you mess up your goals. You live on brain patterns. We don’t know that we’re checked out until we check back in. It’s amazing what change you can drive when you do check in.
“You step in 0% of the dog poop that you see.”
- Practice is a process, not a destination. Did you know self guided missles miss there target 90% of the time? They have an algorithmic called course correction.
- Who do you want to be on November 20th? Set goals for your work, biological, and family self. Identify one goal for each that you can do this week
MOLESKIN:
ANNOUNCEMENTS:
2.0 workout this Saturday at the Arsenal. Not stated but Special thanks to Moses for giving us a platform to practice the 2nd F.