THE SCENE: Low 60s, great weather to get a sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Static stretches – left, right, middle
High Knees
Monkey Humpers
Merkin variations – diamond, ranger, wide
SSH
THA-THANG:
Barely any mosey, just to the side of the fountains. Run the sidewalk down to the stage, 10 burpees, come back. Climb down the ladder, decreasing burpees by 1 rep each iteration. Burpees are done 10-6, then switch to merkins for 5-1.
Everyone does flutter kicks waiting for the six to finish up. Recover and 10 count. I played a dirty trick, picked the key ruck up and acted like we were moving on. Then sat it back down and told everyone we were finishing the set, this time in reverse. Same routine, but 10-6 is merkins and 5-1 is burpees running to the stage and back. If you haven’t noticed, the number of the day was 10. Today is 10/10 and my Braves gave up a soul crushing 10 runs in the first inning of the NLDS last night.
Recover and mosey over to the big ball. Chalk on the ground for exercises:
- Pull ups
- Hanging leg lifts
- Burps
- Reverse crunches
Following the number of the day, 10 reps of each OYO and plank up out front. Pull ups followed by hanging leg lifts is a fun 1-2 gut punch. So I let the guys pick one exercise to cut in half. They chose leg lifts, so I added those reps to reverse crunches as we went back through the routine.
Finishing with legs on the stairs at the Big Ball. 10 lunges, 10 squats, 10 calf raises followed by a sprint up to the top of the stairs and back down. Repeato x2.
Mosey back to start point.
MARY:
Ran short on time, just had time for:
Crunches with feet elevated 6″ like starting position for flutters
Flutter kicks
COUNT-OFF & NAME-O-RAMA
6 Strong: G6, Passport, Reverb, Wings, Acapella, Abort
CIRCLE OF TRUST/BOM:
I have a buddy who has a tendency to tell the same stories over and over. And while there is nothing wrong with high school stories (or college, or whenever), especially if those stories have lessons to be learned. I’m not saying there is anything wrong with reliving accomplishments, funny memories or anything like that. However, don’t just tell those old stories. Always be looking for new stories to create, and live with the mentality that what you do today is what you’ll remember in 10 years, make sure its a good memory that you want to tell.
ANNOUNCEMENTS:
Can drive for Second Harvest going on, Brolympics II on November 9th.