Fitness. Fellowship. Faith.
THE THANG: rucked the dogs through gulf park and back
COT: what mulching do you need to be doing regardless of the reward at the end?
WARMUP:
-project-o-vators
-Moroccan nightclubs
-cherry pickers
-twistys
-other stretches
THE THANG:
1. Shamrock Shuffle – did alternating burpees and stark jacks on each shamrock
2. On the practice field we did the following Dora style
-100 HR merkins
-200 shoulder taps (2ct)
-300 big boy w/ American hammer twist on the up
-partner runs to the other endzone and back
MARY:
Nope
ANNOUNCEMENTS:
1. !!!ESCAPE FROM HAW RIDGE IS 3-28-25!!!
2. F3 networking is on 2-19
3. Join Roco at the ice bears game
4. Lunch next Wednesday 1130 at horn o plenty
COT:
I challenge myself and everyone else in our group to stop taking potential F3 friendships for granted. I’ve known some of you guys for a long time and yet I don’t really know who some of you are. It starts with (me) or yourself to decide if you’re gonna be part of a friend group that meets up to work out in the mornings to face a challenge together and grow. Move out of the shallow and swim to the deep.
“The only way to have a friend is to be one” Ralph Waldo Emerson
THE THANG:
Mosey to the CMU pile and grab a CMU. Take it with you to the circuit.
Circuit:
45 seconds at each station running the stations in between. Mixed in some skipping, shuffles, lunges, and high knees as well.
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Lt Dans
MARY:
Pass it on… We formed an assembly line to stack the CMUs.
Cashed out with 5 burpees
ANNOUNCEMENTS:
Guardrail is passing the JUCO flag to Mailbox 10/16. Would love to have you guys join us!
COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.
Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!
Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.
Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.
Be “Blissfully Unsatisfied!” Brothers!
”Take delight in the Lord, and he will give you your heart’s desires.“
Psalms 37:4 NLT
Stationary Butt kickers – 50 single
Stationary High Knees – 50 single
Side Straddle Hops – 25
Neck rolls
Shoulder shrugs – forward / Back
Gorilla Walkers side to side
5 to the right
5 back x 2
Mountain Climbers 50
End Zone:
Shuffle to 50
Shuffle Back
Cross overs to 50 – Face Bleachers
Crossovers Back – Face Bleachers
Lunges 25
Lunges back
Gorilla walkers forward
THE THANG:
Jog to 50
50 Mountain Climbers – Single
Sprint back
Lizard Walk to 20
Lizard Walk back x 2
Run Bleachers X2
15 Up Downs or Burpees
Run Bleachers
15 Up Downs or Burpees
Hold plank waiting on 6
10 Box Jumps
10 Jump Squats x2
Circle up
Shin Box Rotation x5
Into a runners stretch
Each side x2
Arm Circles
25 forward
25 Backwards
25 side Thumbs down
50 LBCs x2
MARY:
ANNOUNCEMENTS:
COT:
“The pathway to what’s real is through the hardest thing you can do.”
J. Peterson