THE SCENE: A little chiller than was expected but the sky was clear which at our AO makes for a beautiful gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby arm Circles 8 2ct, shoulder stretches, mosey with some frankenstein’s and knee hugs. Bernie up Blindman’s hill 5 squats at top, bernie up the next hill to stop sign. hold plank for the 6. mosey to top of Heartbreak hill
THA-THANG:’
- Thang 1
- Clockwork Merkins- at top of Heartbreak hill
- Feet stay in same spot, start at 12 o’clock ( head up hill) – 5 merkins
- Rotate to 3 o’clock – 5 Merkins
- 6 o’clock- 5 Merkins
- 9 o’clock- 5 Merkins
- Thang 2
- Jacobs ladder up Heartbreak hill
- start at bottom of hill. run to top
- Increasing reps of burpees at top of Heartbreak hill- 1-7
- BBS till 6 finished
- Thang 3
- Spaghetti Hill repeats
- pax paired up (one group of three)
- Pax A- Run to top of Spaghetti hill – starting at intersection with Heartbreak hill
- Pax B- 5 Freddie Mercury and 5 Peter Parkers- both on 2ct till Pax A gets back to start
- Switch and go for time- got three rounds in for each pax
- Mosey back to the AO. Some high knees between light post and then Bernie between light post because we did not do enough running.
MARY:
Stepped foot on the grindstone right at 6:15 perfect timing no time for mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
My message to the HIM’s today was its ok to be vulnerable.
I took time to share some challenges i have had over the past few weeks and how those struggles reminded me of a time in my life where i was in a very dark place due to my own faults and failures and was looking to end my life.
No matter what you are going through, there has probably been a man at F3 that has been through a similar struggle. Don’t hold it in and let it boil over. Share, be vulnerable, and lean on the brothers around you. I’m grateful i found f3 but had i found it 10 years ago i may have a different life story.
MOLESKIN:
Thank you Walt for helping me name todays beatdown. Great words when you’re running up hills all morning, “Don’t look up”
Also it was nice when you’re at the top of Spaghetti Hill and you just take a moment, while catching your breath, to look out over the city. Even in the dark, a clear sky and the lights really reminded me how beautiful our city is.
ANNOUNCEMENTS: