THE SCENE: Pretty much perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Cherry Pickers x8 IC
Quick run down troll bridge and back around
THA-THANG:
Do Suicides on the grinder. Run to the first cone and back, do exercise number one, then first cone and back and second cone and back, exercise number one and two, and so on for 6 cones total.
- Goblet squats x10
- American Hammers with CMU x20
- CMU press into Tri x10
- Overhead CMU Flutter Kicks x20 (2 count)
- CMU Swings x10
- Burpee Curl Press x10
Once done with that, do 11s. Dips at the pavalon and pull-ups at the scrapyard.
Sprints from the scrapyard to the bathrooms with 15 BBS at one side and 10 merkins at the other.
MARY:
Woodshack led us in Captain Thors up to 8-32
Side Tri rise x10 on each side
Box Cutters x25
Little baby crunches until time, about one minute.
COUNT-OFF & NAME-O-RAMA
14 Pax showed up this morning with one FNG, Six Pack!
CIRCLE OF TRUST/BOM:
Many people make goals and think that they are on the right track to reach those goals when, in reality, they are doing all of the wrong things. At one point when I was trying to get fit, I thought I was eating really well. There was a day or two when I was really busy or had some other excuse and I stopped for food, but I wrote those off as unimportant because overall I was doing good. When I looked at my bank account, I realized that I had a lot more fast food than I thought. Because my focus was on the few good things I was doing and I made excuses for the many bad things, my mind believed that I was on track. I encourage you to not only make goals, but to examine your progress on those goals in a realistic way. Spend 5 or 10 minutes focusing only on your progress towards those goals and do it often.
MOLESKIN:
ANNOUNCEMENTS:
3rd F on Saturday after Asylum beatdown.