THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
IPC Week 1
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
You don’t need to be the best to give your best.
MOLESKIN:
ANNOUNCEMENTS:
Tag: Aladdin
No Unicorn, No Problem
THE SCENE: Like working out in a humidor
F3 WELCOME & DISCLAIMER – oops
WARM-O-RAMA:
- Cherry Pickers IC, Windmills IC, This & That – Led by Ribbed
THA-THANG:
5 Burpees at Starting Line
Run to Farthest Cone (#5) and perform 25 each Split Squats, Diamond Merkins, and Dead Bugs
Back to Start Line: 5 Burpeea, Cone #4 (20 reps)
Rinse & repeat | Plank to wait for the six
11s – Single Leg Glute Bridges & Single-Leg Dead Lifts
MARY:
- Nah
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Prov4:7-Above all and before all, do this: Get Wisdom!
“Every system is perfectly designed to get the results it gets.”
This has certainly been my experience–my previous plan for fitness, that centered around the treadmill in my basement and lacked any real accountability or fellowship was perfectly designed to produce a lazy, soft version of me.
When it comes to getting wisdom, I think that quote still applies: I believe there’s only one place that wisdom comes from—God—and if I don’t have as much as I’d like, I need a deeper connection with that source, but I can’t just will or wish it into being any more than I could will or wish myself into better fitness: I have to make a change. So whatever you’re seeking, whatever you’re striving for; and maybe it’s wisdom or maybe it’s connection with someone close to you or maybe it’s your nutrition or parenting or finances: whatever results your getting now, the system you have in place is going to keep producing those results. So I’m asking myself: Where in my life do I want to see different results? That’s where I need to consider a change. You can ask the same question.
MOLESKIN: Great work by the PAX. Loved the mumble chatter and appreciated the patience for a surprise Q.
ANNOUNCEMENTS:
The equalizer of Friendship
THE SCENE: hot and grose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cheery pickers
10 wind mills
some of these and some of those
THA-THANG:
Mosey over to the flagpole
- three set exercise than run the trail back to the start.
- 20 V ups
- 20 monkey humpers
- 20 Sumo squats
- after running the lap take the top exercise off, rinse and repeat.
- on the last lap walk half and fellowship with your pax members
Mosey to the Splash pad
- Rinse and Repeat the count and the run to the bathroom
- 20 box jumps
- 20 pull ups
- 20 Carolina dry docks.
- walk the last lap and fellowship
Mosey to the end of the parking lot
- Lunge from the end to the pavilion on the left
- burnie sanders to the bathroom
- Bear crawl to the bottom of the Bermuda triangle.
Mosey back to the AO walking 20 seconds to discuss the theme of the morning. Fellowship.
- MARY:
we kept it to 20 count - Side merkins
- Boat Canoe
- burpees
- iron mikes
- merkins
COUNT-OFF & NAME-O-RAMA
I recommend everyone build some fellowship time into your workouts. Take a 20 second walk to allow the members of the PAX to build into one another’s lives. We are not meant to be alone nor workout alone.
Backbone and DORA’s
THE SCENE: 65 and Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry Pickers
1 Squat
THA-THANG:
We Mosey to the steps and partner up.
- Dora Exercise while you partner runs up to the rock and completes 5 burpees.
- 100 hand release merkins
- 200 V-up
- 300 Wide stance squats
- Shoulder taps while we wait for the six.
- Mosey to backbone
- Dora exercise while you partner runs up to the top of the hill and holds position while doing hello dollies.
- 10 burpee pull ups
- 20 dive bombers
- 30 merkins
- Called for time and mosey back to the AO
MARY:
Everyone on their six
10 V-up
10 crouches on both sides
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I’ve enjoyed watching the “American Gosple” on Netflix. I recommend it. Also I recommend re-reading Gentle and lowly. It’s a wonderful read for your soul.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Starting next Tuesday at 5:15 we are competing in the Iron pax challenge. Watch Slack for more info.
Your own worst critic
THE SCENE: F3 degrees Celsius outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4ct IC) x20
Tempo squat (4 count down, 3 count hold, 1 count up IC) x5
Windmills (4ct IC) x10
Baby arm circles forward (4ct IC) x10
Baby arm circles reverse (4ct IC) x10
Overhead thumbs up (4ct IC) x10
Overhead thumbs down (4ct IC) x10
Overhead press (4ct IC) x10
THA-THANG:
CCD to dive bomber x10
Flutter kicks (4ct) x25
Run to splash pad
Navy seal burpees x10
LBC (4ct) x25
(Lunge, squat, lunge, squat=1) x10
Run to docks and repeat
Abs until the six
MARY:
Mosey to AO at 6:05
Alt dead bugs (4ct) x20
Dead bug toe touches (hold for 10 seconds every 5 reps) x15
Rocking planks x10
Overhead thumbs up (4ct IC) x10
Overhead thumbs down (4ct IC) x10
Overhead press (4ct IC) x10
Forward fly’s Thumbs forward (4ct IC) x10
Forward Fly’s Thumps back (4ct IC) x10
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today I wanted to talk about that criticism we put ourselves through and how it’s important to focus on self love and self care. There was a song that really stood out to me lately called “talk to a friend” by Slaves.
Tell me, what kind of man am I supposed to be?
When the lines the razor blade made are faded
Is there really any hope for me?
If a simple conversation’s complicated
I know everything I’ve ever done wrong
That kind of memory won’t let me move on
Though there’s bound to be some things that you ain’t told me
I could never be ashamed of you
I wouldn’t talk to a friend the way I talk to myself
See the voice in my head really needs some help
Step inside this is my confession
I let resentment turn into a deep depression
I spend the next five lines asking bad questions
How could I hit rock bottom never learning a lesson?
Do I deserve this hurting?
If my body goes limp, would I float to the surface?
Or can I live in a world with no purpose?
How could I change when I’m still the same person?
What I’m wanting everyone to think about from today is how are you taking care of yourself today? If you can’t love yourself, then it’s nearly impossible to love someone else or accept love.
MOLESKIN:
ANNOUNCEMENTS:
IronPax workouts at the dogpound weeks 0, 1, 2, 3, 4 going on 8/25, 9/1, 9/8, 9/15, 9/22 respectively. Sign up if interested.
There will be a normal Q at 5:30am if you are not doing the IronPax