THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Start with a mosey to the pull up bars.
Randomly assigned:
Roll the dice- odd number go down the hill and do exercise, even go up the hill and do exercise. Number represents rep qty. always do 5 pull ups before you roll dice. If you roll doubles go back and do 5 more pull ups before running off. Exercises are:
- merkins
- iron mikes 4-ct
- wide Merkins
- lunges-per leg
- diamond Merkins
- squat jumps
- shoulder tap Merkins
Told what to do:
Mosey around the corner to the sign and do 10 of all of the above exercises.
Choose what you want to do:
Mosey to bottom steps . 3 exercises of your choice qty of 10.
MID WORKOUT MINI BOM: The three sections of the work out were parallels with our lives. The first section was Chance, when things happen in our lives without our control or anyone else’s. Although I don’t believe in Chance, God is always in control, it’s not necessarily something we see coming or can plan for. We can either take it positively or negatively. We can either work hard at work were dealt with or we can complain and break down because we are not in control. The second area was being directed or told what to do. Many of us have issues with this as we are brought up to be leaders and sometimes following orders is difficult. We can either take it and do what we’re supposed to do or moan and groan and say I would do it this way instead. The third area was our own choices. Where we are able to dictate what we do in our lives. We can either live our lives in a positive manner we can live our lives in a negative manner. For all three of these scenarios, we need to ask ourselves what are we trying to accomplish. Are we going to be a blockade, or are we going to be a driver. And that’s all Tank has to say about that.
La-z-Boy takes over as Tank had to take his momma to the airport.
Crawlbear up the stairs going towards the Rock, Rocky Balboa’s at the top, 25 OYO Merkins, 25 OYO Squats
mosey to AO
MARY:
no time for any of that drama
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
La-z-boy shared a great blog about the 43 best Jocko quotes. We will add it to the weekly email next week.
43 Bad-Ass Jocko Willink Quotes That Will Pump You Up
MOLESKIN:
Good work in the rain today. Pull up bars a awesome!!!!
ANNOUNCEMENTS:
