THE SCENE: 70 and a bit humid (great workout weather!)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Imperial Walker X 10 IC
- Cherry Pickers X 10 IC
- Baby Arm Circles Forward X 10 followed by Michael Phelps
- Baby Arm Circles Backward X 10 followed by Michael Phelps
- Side Straddle Hops X 10 IC
- Tempo Squats X 10 IC
- Mosey to the back of campus
THA-THANG:
All Tabata, All The Way – 20 second AMRAP/10 second rest
- 3 sets of Merkins
Behind Maintenance Building
- 3 sets of overhead press w/ CMU (AMRAP)
- 3 sets of goblet squats w/ CMU (AMRAP)
- 3 sets of curls w/ CMU (AMRAP)
- 3 sets of bent over rows w/ CMU (AMRAP)
- 3 sets of big boy sit-ups (AMRAP)
- Mosey to Bagwell Center
Bagwell Center
- 3 sets of dips (AMRAP)
- 3 sets of American hammers (AMRAP)
- 3 sets of lunges (AMRAP)
- 3 sets of hand-release merkins – (AMRAP)
- Mosey to Maintenance Building
Side of Alexander Building
- 3 sets of calf raises on steps – (AMRAP)
- 3 sets of pullups on the walkway rails – (AMRAP)
- 3 sets of bench step-ups/box jumps – (AMRAP)
- 3 sets of hand-release merkins – (AMRAP)
- Mosey to AO
AO Parking Lot –
- 10 burpees (OYO)
MARY:
- Hello Dolly’s X 20
- Flutter Kicks X 20
- Box Cutters X 20
COUNT-OFF & NAME-O-RAMA
10 HIMs – Bartman, Brick, Neutron, Onesie, Pink Eye, Scoop, Snaggletooth, Sty, Trolley, and Booster
CIRCLE OF TRUST/BOM:
We should strive to be our best everyday whether it’s being the best husband, father, son, brother, co-worker, etc. I don’t feel like I’m being my best every day. I struggle to consistently live up to my potential. The good news is every day we have a chance to be our best.
Good and bad things happen every day. On July 20th, the following things happened:
- 1921 Congresswoman Alice Mary Robertson becomes the first woman to preside over the floor of US House of Representatives
- 1944 Death March of 1,200 Jews from Lipcani Moldavia begins
- 1967 Race riots in Memphis, Tennessee
- 1969 1st Moon Landing: Neil Armstrong and Buzz Aldrin step out from Apollo spacecraft 11,530 million watch live global broadcast
- 1976 Hank Aaron hits 755th and last home run off Angels Dick Drago
- 1995 Shaquem Griffin, American one-handed NFL player (Seahawks), was born (very inspirational story – look him up!)
One of my favorite quotes is:
“The only thing necessary for the triumph of evil is for good men to do nothing.” ― Edmund Burke
Let’s be good men. Let’s serve others. Let’s love everyone. Let’s strive to be better each and every day.
Iron Sharpens Iron – Let’s sharpen each other and make us better every day!
ANNOUNCEMENTS:
- JUCO considering adding a Wednesday workout
- We discussed JUCO t-shirt development
- We discussed August 18 Kickball Tournament