THE SCENE: 74 and muggy, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x12 IC
Shoulder taps x12 IC
Merkins x10 (Four count) IC
Windmills x10 IC
SSH x20 IC
THA-THANG:
Mosey out of SP and over to amphitheater. Hop up on stage for some core work at little earlier than usual. Two rounds of flutter kicks, 25 reps on four count with slight rest in between sets. Back to feet and continue mosey over to parking lot behind Min Kao building where cones and chalk are waiting.
- First round – lunge between cones, increasing squat jumps at each cone. 4 at cone 1, 6 at cone 2, 8 at cone 3, and 10 at cone 4. After last set of 10 squat jumps, run to the end of the parking lot, up the painted stairs and down the ramp to the first cone for round two.
- Second round – crawl bear between cones (which seem way further apart now), increasing number of merkins at each cone. 5 at cone 1, 10 at cone 2, 15 at cone 3, and 20 merkins at cone 4. After last set of 20 merkins, run to the end of the parking lot, up the painted stairs and down the ramp to the first cone for a little more core work.
After everyone has recovered to first cone, stop for some more core work. This time, two rounds of heals to heaven, 15 reps on four count with slight rest in between sets. Recover to your feet and mosey to the boulder parking lot near the UT rowing house. Each PAX grabs a boulder to work out with. Routine below, after completing each exercise, put rock on the deck and run across pedestrian bridge and up to the top of the stairs, turn around and return for next exercise.
- Goblet squats x20
- Curls x30
- Overhead press x30
- Rock swap merkins x20
- Lion kings x20
Rinse and repeat if necessary.
Recover, return boulders and 10 count. Begin mosey back to SP, going back a different way to avoid ambush. A few guys did a jail break the last 80-100 yards or so, QIC did not as I was smoked.
MARY:
Captain Thor up to 5:20
Pickle pounders x20 (Butterfly getting hitched in a week, if you see him make sure to ask if he’s gotten married yet. He seems to love that)
COUNT-OFF & NAME-O-RAMA
6 strong: Casper, Soot, Butterfly, Duggar, Passport, Abort
CIRCLE OF TRUST/BOM:
Last night I was doing what any 32 year old, not quite yet married dude would be doing on a Friday night: pulling weeds in my flower bed. Every time I get the flower bed looking good, I vow to just pull the weeds that pop up and not let them get out of control again. Inevitably, I don’t do that and they get overgrown with weeds and ivy. While cleaning this up, it got me thinking about other areas I’ve neglected. Friendships or relationships which I say I’ll work on, things I put off til next weekend, then the next. Time gets away and things get overgrown and out of control. Just challenge myself and the PAX to look for those things they’ve put off, recognize what they are, and take steps to fix them. Always be tending the garden.
