THE SCENE
68 and Clear
F3 Welcome & Disclaimer
THE THANG
COP
SSH x30 IC
Burpees x10 OYO
Cherry Pickers x10 IC
Tempo Squats x10 IC
Burpees x10 OYO
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Burpees x10 OYO
Mosey to Sunsphere
Merk-master
Run up and down steps doing the following:
Start at bottom of steps with 10 Merkins, run to top
Top of steps 9 Merkins, run to bottom
Bottom of steps 8 Merkins, runt to top
Top of steps 7 Merkins, run to bottom
Bottom of steps 6 Merkins, runt to top
Top of steps 5 Merkins, run to bottom
Bottom of steps 4 Merkins, runt to top
Top of steps 3 Merkins, run to bottom
Bottom of steps 2 Merkins, runt to top
Top of steps 1 Merkins, run to bottom
Flutter Kick until all PAX finishes.
Mosey to courtyard
Grinders
Partner up with Battle Buddy. Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope. Switch.
Each round increase by 2 reps until each man does a total of 10 reps. Two rounds:
Rd 1 = Burpees
Rd 2 = Diamond Merkins
Squat until all PAX finishes
Mosey to SP
Bench Work
2 Rounds, each round 2.5 min with 30 second break between rounds:
| Round | Exercise 1 | Exercise 2 (Done until Partner finishes Ex1) |
| 1 | Step Ups x15/leg | Bench Dips |
| 2 | Bulgarian Split Squats x15/leg | Derkins |
Mary
4ct Flutter Kicks x20 IC
Side Crunches x20 each side IC
4ct Hello Dolly x20 IC
COT
Number Off & Name-O-Rama (15 PAX, 1 FNG – Hold Tight)
BOM
Authenticity
“Nothing is so common as the wish to be remarkable.” – William Shakespeare
In a world that values image over substance it is easy to get turned around and on our values. I have found myself placing more importance on the acceptance of others rather than being open with my shortcomings and failures. In doing so I’ve presented a false self to others and have walled myself off from real, rich relationships. This is a contradiction to living as a HIM, and I’m committed to laying that aside and pursuing an authentic life. This is not an excuse to live sub-par, but a commitment to acknowledging where I am, and trusting in God to guide and strengthen me to move closer toward where I want to be each day.