THE SCENE: 63 and drizzly. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Tried to skip it, but this is a by-the-book kind of crew and they really wanted one. Kinda gave it to ‘em a half-hearted…
WARM-O-RAMA:
- RFTS / LIH
- Phelps
- Projectivators
- Down/up dog
- Merkins
- Mosey
THA THANG:
Half the PAX do 30 squats while the other half do max pull-ups. Switchero.
Repeat with 20 lunges…
Mosey to the “Big Top”. Totem Pole: Do all exercises in the set then run.
Next time, skip the highest rep exercise and repeat sequence until finished.
Exercises were;
12 Burpees
11 Squats
10 Werkins
9 LBCs (4-ct)
8 Flutter kicks (4-ct)
7 Hello Dolly (4-ct)
6 Bobby Hurleys
5 Carolina Dry Docks
4 Broad jumps
3 Diamond Merkins
2 Donkey kicks
1 Clap Merkin
RUN!
Picnic table – 10 step-ups, 20 chest-thump merkins, 30 dips
Line-up at a light pole. 30 seconds Al Gore, 30 squats, sprint to another light pole. Repeat
MARY:
Play the song “Turn It Up” by Oh the Larceny. SSH in tempo with the music, burpee every time the lyrics say “Turn it Up”.
COUNT-OFF & NAME-O-RAMA
Me and 6 of the best men I know
CIRCLE OF TRUST/BOM:
Repeated the Word from Shamrock on Wednesday….
The inspiration for the Word came from Caveman. Last time I led at Shamrock, I talked in the BOM about legacy. Living in such a way that we leave the legacy that we want to leave. After the workout, he made the comment, “What we do with our ‘dash’ matters….”. What was he talking about? He meant, that one day your body will be ash and there will be a tombstone with your name on it. It will have the day you were born and the day that you died – and in between, there will be a DASH. That dash represents today, this week, this year. You are living that DASH. What we do with our ‘dash’ matters.
- Are you doing your utmost to use your precious few years wisely?
- Perhaps there is a hatchet that needs to be buried
- Perhaps there is a neglected relationship that needs investment.
- Perhaps there is a bad habit you need to put to death
- Perhaps there is a good habit you need to build into your lifestyle
- Are you using your precious few years wisely?
Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”
Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”
MOLESKIN:
Loved being out there with you men!
ANNOUNCEMENTS: