THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Mosey around parking lot x1
-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)
THA-THANG:
Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.
At the base of Everest.
- SSH x30 seconds. Rest 30 seconds.
- Squats x30 seconds. Rest 30 seconds.
- Burpee x30 seconds. Rest 30 seconds.
- Merkin x30 seconds. Rest 30 seconds.
- BBS x30 seconds. Rest 30 seconds.
- Sprint Everest…all the way up.
- Plank at the top. Mosey back to base of Everest.
- Rinse and repeat.
Mosey back to AO
Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.
- SSH + Squats
- Calf Raises + Lunges
- Peter Parker + Sundials
- Mountain Climbers (or Merkins) + Hello Dolly
MARY:
5 minutes of Dealers Choice.
COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy
FNG: Probe
CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.
- Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
- Epiphany #2: There was always more joy than I realized during that period of life.
New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.