Fitness. Fellowship. Faith.
THE THANG: ride bikes with lights. Got in 10+ miles in the dark.
COT: Read your Bible every day. Start in Matthew and start reading slowly and take it in.
THE THANG
(Mosey around to the NP)
New Pavilion
10s
– Benches: Dips
– Curb: Decline Merkins
– 1:1, 2:2. 3:3
(Mosey to Muscle Beach)
Muscle Beach
Quarter Pounder Pyramid
– 5 rounds
– 5 Xs each round
– Chin-up/pull-up
– Incline merkins
– Man-maker
– Bulgarian Split Squat
– Decline rows
– R1 = 1 rep / R2 = 2 reps
(Mosey to the amphitheater)
Amphitheater
Leg Day
– 5 box jumps
– After the 5th box jump: 10 squats
– Rinse and repeat until the top
(Mosey back to the parking lot – via way of the Bros Bowl)
– Around the right and down the left
ANNOUNCEMENTS
– Forg3 – Forg3 is a reinvigorating leadership weekend retreat that is purposefully focused on challenging and encouraging men in their fitness, fellowship, and faith.
– Kick off the year by investing in your leadership development as a HIM.
– forg3-25.my.canva.site
– $100/person (covers all food and lodging)
– Gatlinburg, TN
COT
Get Right (Q1)
f3nation.com/get-right
Spur:
– A man must Get Right before he can do anything else
– An unfit man is a slave to his lack of self-control
– To be able to help others, a man must first help himself
Read more about Get Right (Q1) by clicking or tapping the link above. At Forg3 in January – we’re going to dive into the 4 foundational quadrants of leadership and preparedness as men: Get Right, Live Right, Lead Right, and Leave Right. Join us as we purposefully create space at the beginning of the year to grow in these areas together.
THE THANG:
Heavy Day has been postponed until Friday.
We met at the splashpad/dispensary. Turns out that the only pipes that seem to work there aren’t kid friendly.
However, we nefariously did a Tabata as prescribed that would have made Choir Boy proud.
Incline Merkins
Iron Mikes
Freddies Mercury – and done to Another One Bites the Dust!
Dips
Merkins
Squats
Planks
LBCs
MARY: Just 3 more to go. Some stretching as well
ANNOUNCEMENTS: RoCo Convergence in Dec
COT: What are your motives? A.B.A.Y.
COT: being honest with feedback should include positive as well as critical comments
THE THANG:
CMU mile
– lap 1: one hand at a time. If you need to switch, set it down where you’re at and take a lap. Then you can switch. Only can run if you put the CMU down
do work until everyone is done
– lap 2/3: carry the CMU around the circle however you want. Every 2-5 mins, will stop and do 10 burpees
do work until everyone is done
– lap 4: carry the CMU any way you want. If you need to adjust, 5 burpees then continue
MARY:
– 5 cherry pickers to finish out
ANNOUNCEMENTS:
COT:
hard skills
Not merely a difficult task. Rather, things that should be running at full speed at all times without thinking. Things that are hard-wired into our routine, into our lives. Hard skills are repped and repeated so many times that they should run in the background flawlessly. These skills are what we must find to be top performers in our lives. A few hard skills that we can focus on are:
– good attitude at all times
– being a good family leader
– pursuit of faith