THE SCENE: 41 out but we dont let no cold stop us.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian Run with 15 pound plate from Grindstone to Oval Office. The Pax was very pleased when they got handed the plate. Far better than a CMU. 5 Inch Worms once we got to the track.
THA-THANG:
Red Bachetta- 1 Rd- Pax started on goal line. Ran to yard marker and completed exercise as listed. Run back to start. Hold plank till 6 finished.
- 100 Yrd Line- 100 SSH- 1Ct
- 75 Yrd Line- 75 Mountain Climbers- 1ct
- 50 Yrd Line- 50 LBC
- 25- Yrd Line- 25 Merkins
- 10 Yrd Line- 10 Burpees
No Mercy Mile-
Pax started mid part of near straight away. Jog to start of the turn on back side, bear crawl the full turn. Start Jog after turn to mid point of backside straight away. Mid point 25 Merkins. Jog to front side turn. Lunge full front side turn. Jog to mid point of front straight away. 25 Squats. Rinse and Repeat. We got about 1 and1/12 laps completed.
MARY:
One Round of Bruce Lee: 20 Reps- American Hammer, Leg Raises, LBC’s, Heel Touch, Crunchy Frogs, 100’s
BBS for time- 30 seconds to finish.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
This month I’m trying to express more gratitude for the things i have in my life. While we all can be grateful for F3, what it has done for us and the PAX, i challenged the pax to think of other things we are grateful for.
- Smuggler-My wife and the change she has made in my realatiohsip with my daughter. We have gone through some hard times, a lot due to my own bad relationship decisions. However my wife has come in and been an amazing force in my life and has made a world of difference.
- Pinocchio- His son, being a new father has given him a new perspective on life.
- Veep- His job and the the ability that has provided him to do things for his family.
Take time to let those around you know you’re grateful for them.
MOLESKIN:
ANNOUNCEMENTS:
Napster’s final two Q’s are on Friday and Saturday. We need to pack it out!