THE SCENE: Beautifully muggy morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little Baby Arm Circles, Tempo Squat, Tempo Merkin, Mosey to back part of track.
THA-THANG:
The dissected burpee: Each round you do 20 reps of one part of a burpee followed by a run around the track. Bernie on the back straight stretch of the track. The rounds go as follows
- In and outs: squat down with hands on ground and kick legs out into plank position then back in.
- 1 lap around track
- Merkins
- 1 lap around track
- Jumps or Bobby Hurley
- 1 lap around track
- Burpees
- 1 lap around track
- Rinse and repeat
MARY:
cherry pickers, wind mills, little baby crunches until time.
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 finished listening to “The Four Hour Workweek” a couple of weeks ago and I remembered I had saved a couple of quotes from the book for a Q. Fast forward to the night before the beatdown, when I had just found out a vacation I thought I had booked for someone (I’m a travel planner) had actually been canceled due to an error on my part and they are traveling in a little over a month. Well the hotel they had is no longer available. I felt sick and lost sleep over this. I finally decided there was nothing else I could do that night so I had to prepare for my Q. I looked up the quotes I saved and of course they both were about making mistakes.
“There are 2 types of mistakes. Mistakes of ambition and mistakes of sloth. The first is the result of a decision to act, to do something…. The second is the result of a decision of sloth. To not do something. Where we refuse to do something out of fear.”
“Only those who are asleep make no mistakes”
Don’t fear making mistakes. Own them. Learn from them. Give yourself grace.
And in case you were wondering: Fortunately the family was very kind and gracious toward me. They found another option and I tried to make up for it by throwing in a VIP experience on me. Things probably would have been fine without adding on the VIP experience but I felt it was the right thing to do
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Men’s Meating 8/20, Run with Hope 8/20, Beer Mile 9/10