- THE SCENE: 69 degrees. Overcast, but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles (4 ct) x 15 forward/back
Overhead claps (4 ct) x 15
Overhead Air Press (4 ct) x 15
A little of this/that and Michael Phelps
SSH (4 ct) x 20
Hamstring stretch
Body Builders x 5
THA-THANG:
- Mosey to Big Ball. Morning Call: Pax line up in plank, 1st Pax completes 5 pull-ups while remaining Pax completes 5 Merkins, repeat until all Pax have completed pull-ups.
- Mosey to steps behind engineering building. 7’s with 4 ct flutter kicks and burpees.
- Mosey to steps below biology building. Split into groups of 3. 1st member half way up steps performing exercises with coupon (Rd. 1 alternate Mr. Incredibles x 10 and overhead press x 15, Rd. 2 Squat press x 15 and Curls x 20, Rd. 3 Bent Row x 15 and tricep extensions x 15). 2nd member at far side of the bridge performing ab exercises (Rd. 1 Alternate Flutter kicks (4 ct) x 15 and LBC x 15, Rd. 2 American Hammers (4 ct) x 15 and WWII sit-ups x 15, Rd. 3 Hello Dollys (4 ct) x 15 and Heels to heaven x 15). 3rd member running between group 1 and 2 with 3 burpees halfway across bridge.
- More planned but out of time. Mosey back to AO. No time for Mary.
COUNT-OFF & NAME-O-RAMA
10 strong. No FNGs. Bob Ross and The Voice were also in attendance.
CIRCLE OF TRUST/BOM:
We accomplished a lot of work in a short amount of time today. We all have limited time and countless demands for it. We can accomplish great achievement when we are present, focused, and engaged.
I want to specifically address time with our families. Summer is a time we frequently have more time to devote to our families. Schedules are less full, we have vacations, kids have later bedtimes. Future moments are not guaranteed. I encourage you to make these moments count. Be present, engaged, and focused.
“We all make time for what we feel is important in our lives.” Anonymous
At the end of your life, you will never regret not having passed one more test, not winning one more verdict, or not closing one more deal. You will regret time not spent with a husband, a friend, a child, a parent.
“The bad news is time flies. The good news is you’re the pilot.” Anonymous