THE SCENE: Sunny, clear, mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Michael Phelps, This and That, Tempo Squats, Cherry Pickers
THA-THANG:
For the workout we did one minute of each of the following exercises, with a short break after each exercise. I encouraged all of us to spend that minute focused on performing each exercise with as close to perfect form as possible, not worrying about how many reps we got done. Better to do 10 perfect push ups than 20 half hearted ones here.
- Amphitheater: 1 minute of: Burpees, Incline Merkins, Decline Merkins, Inverted Rows
- Bridge: 1 minute of: Bear Crawl Toe Taps across the bridge
- Parking Lot Rock Pile: 1 minute of: Curls, Shoulder Press, Tricep Extensions, then all three combined. Then after a short break, 1 minute of: Curls, Shoulder Press, Tricep Extensions
- Ramp Up to Park: Everyone grabbed a partner that would push them, someone about the same speed as them. Then in pairs we did 10 merkins, 10 big boys, followed by a near-sprint run up the ramp
- Parking Lot Near Church: 1 minute of: Squats, American Hammers, Lunges, LBCs
- Bridge: 1 minute of: Bear Crawl Toe Taps and Big Boys
- Amphitheater: 1 minute of : inverted rows, Decline Merkins, and Incline Merkins
- Road Next To Event Lawn: Got back with our partners for 10 merkins, 10 big boys and a near-sprint run back to the AO
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Recycled my word from a workout at the Quacken
I was reminded not too long ago of a coach I had in high school who would always say to us “Practice doesn’t make perfect, practice makes permanent. Only perfect practice makes perfect.” If we spend every workout doing rushed, poor-formed exercises then we’re only training ourselves to continue to do rushed, poor-formed exercises. That mentality applies to the rest of our lives as well. If we approach our families, marriages, churches, jobs, etc. with rushed, poor-formed actions we’re only cultivating flawed families, marriages, churches, jobs, etc. So not only in our workouts, but also in our lives as well, lets all focus on going through the entire motion, digging deep, taking the time to do things right, and training ourselves to do the right thing, since we know that practice makes permanent, not perfect.
ANNOUNCEMENTS:
Workday next Saturday, Swanson’s got the details. Welcome to Boss Hog.