THE SCENE: 45, cloudy but no rain!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- 10 SSH – IC
- walking hamstring scoops from sideline to sideline of GS first court
- 10 SSH- IC
- Frankenstein’s back to Sideline
- 5 CMU BB
- CMU mosey to parking lot by tennis courts
- THA-THANG:
- Charles Bronson w CMU w partner. Each partner keeps track of their own reps.
- Partner A starts at starting spot, hill sprint to cone 2, Bernie to cone 3, sprint to cone 4, mosey back to start. Switch once A gets back to Start
- Partner B Exercises
- 50- CMU Toe Taps- 2 ct
- 50- Merkins
- 50 CMU Swings
- 50 Tempo Peter Parkers- 2 ct ( 2ct is to long)
- 50 Jump Squats
Keep going for time.
MARY:
- Mary was done on the way back to Grindstone
- 20 flutter kicks with CMU hold- 20 IC- 4ct
- OH CMU Farmer Carry to next spot ( no defined distance trying to go far enough to feel the burn)
- 20 CMU’s WW2- OYO- squat hold till the 6 finishes
- right arm CMU suitcase carry (no defined distance trying to go far enough to feel the burn)
- 20 LBC’s OYO
- Left Arm CMU suitcase carry (no defined distance trying to go far enough to feel the burn)
- 15 CMU flutter kicks – IC -4ct
- CMU mosey back to grindstone
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:
I was struggling this week, both physically and mentally. Body had been pushed, mind had been worked. I did not want to workout today, but every time i think about not going i feel more regret. F3 has been such a blessing to my life. it has pushed me to new heights and challenged me more than i could ever expect. You can go to a gym and hit some reps, but we are strengthening and stretching our bodies, mind’s, and souls.
We have to remember that the challenges in front of us are just that challenges. Luckily the sun rises the next day and we have a chance to make it the best day possible. As i was preparing for the Q i was looking over a book of leadership quotes and i found this from FDR
” The only limit to our realization of tomorrow will be our doubts of today. Let us move forward with strong faith”
Don’t let today’s challenges hold you back from making tomorrow the best day possible.
MOLESKIN:
I want to thank the PAX for pushing me to be better every day. Keep Charging!! There are great things coming for F3 Maryville!!
ANNOUNCEMENTS:
Arsenal official launch on 3/6 at 7am sharp!! Flyer hand out 2/27 @ 6pm at the Arsenal, if you can come help spread the word!!