THE SCENE: 70 n dark F3 WELCOME & DISCLAIMER WARM-O-RAMA:
Ssh x 5 ic THA-THANG:
Indian run for just over 3 miles
A few stops along the way for
Merkins x 10 ic
Lbc x 10 ic
Bear crawl weave at the turf field
Each pax took turns leading the Indian run to set their own pace
MARY:
Lazy boy
hello Dolly’s
boxcutters
lbc COUNT-OFF & NAME-O-RAMA
12 Indians CIRCLE OF TRUST/BOM:
Forest gump quote “love is like a fart . If you force it , it’s probably crap “ MOLESKIN:
Sub out love for life in that quote or anything you do in life fjr that matter. If you force it, it may just turn to crap. There is a difference in working hard vs forcing it. If you work hard and just go with the flow of working hard, good things will happen ANNOUNCEMENTS:
(12 Total) Butterfingers, Chaco, Dreamer,Drifter, Emeril, Fins, Neighbor, Pinocchio, Snorkel, Squeaker, Squiggly, Tin Man
BOM
Humility
I’ve found myself thinking about the necessity of humility lately. I’ve started a new job, and I’m still in that awkward phase of trying to figure out where I fit in. However, it occurred to me that my own ego might be getting in the way. When we put our own self-worth above others we find ourselves alone with only our own ego to defend. True humility allows us to listen, ask for help, and opens our minds to new points of view. It should not to be confused with modesty, because while modesty is also a good trait to possess it doesn’t always reflect our true feelings. In summary, let’s all strive to have a little more humility in our lives so that we can be better leaders, parents, spouses, and friends.
Jog length of parking lot, skip length of lot, jog length of lot, karaoke length of lot. (approx. 300 yards)
THA-THANG:
Completed 3 sets of partner suicide circuits followed by 0.34 mile circuit run. Each suicide circuit consisted of 3 rounds of 80 yard runs and CMU workouts.
Suicide Circuit 1: #1 PAX runs while #2 PAX bent rows CMU, switch. #1 runs while #2 curls CMU, switch. #1 runs while #2 CMU swings, switch. Total distance 480 yards each.
0.34 mile Circuit: Running with three stops to perform 5 burpees, 10 merkins, 15 squats. At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
Suicide Circuit 2: #1 PAX runs while #2 PAX CMU lunges, switch. #1 runs while #2 upright CMU row, switch. #1 runs while #2 CMU single arm deadlifts, switch. Total distance 480 yards each PAX.
0.34 mile Circuit: Running with three stops to perform 5 burpees, 10 merkins, 15 squats. At the burpee stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
Suicide Circuit 3: #1 PAX runs while #2 PAX CMU clean & press, switch. #1 runs while #2 bent CMU row, switch. #1 runs while #2 CMU squats, switch. Total distance 480 yards each PAX.
0.34 mile Circuit: Running with one stop to perform 10 merkins. At the merkin stop each PAX inhales … holds … exhales and says, “As long as I can breathe, I can … (fill in the blank)”
MARY:
Box cutter x10, flutter kicks x10, floor wipes x10, wide flutter kicks x10 (all 4 count). Cashed out with little baby crunches. COUNT-OFF & NAME-O-RAMA
10 PAX present. CIRCLE OF TRUST/BOM:
Recall those things you thought about when you called out the phrase, “As long as I can breathe, I can …” What came to mind? Now listen to these words spoken by Tommie Harris, former pro football player.
Did your “I can” expand its scope after listening to Tommie? We all need to think about our “I cans” and utilize the strength derived from every breathe to make them happen today, tomorrow, next week, and in the years to come. MOLESKIN:
Keep all those involved with the day center drowning death of two 23 month old twins in our prayers. There is a lot of pain, anger, guilt, and remorse. ANNOUNCEMENTS:
August 11th is 3rd F at site behind Stephano’s Pizza. Sign up for Bomb Shelter kickball team to support Garret on August 18th. CSAUP on August 25th (see newsletter).
Leg series – 30 sec on/10 sec rest each. Switched to the flutters for second set of the series.
Goblet Squat
Scissors/CMU OH Flutters
Bobby Hurley
Scissors/CMU OH Flutters
Side to side lunge
Scissors/CMU OH Flutters
Run 1/3 mile lap
Did 2 rounds of each above series then…
Abs series – 30 sec on/10 sec rest each
AM Hammers w/ CMU
Coffin Situps w/ CMU
Did 2 rounds then 1 more lap for 2 miles
MARY:
COUNT-OFF & NAME-O-RAMA 12 men
CIRCLE OF TRUST/BOM:
Be present in what you are currently doing. Give it your full attention. Don’t always be distracted, looking to what’s next but focus on the task at hand (work, family, other relationships) MOLESKIN: ANNOUNCEMENTS:
August 11 at 0830 – 3rd F at The Outlook
WARM-O-RAMA:
Head – Shoulders – Knees – and Toes THA-THANG:
Ran to area where everyone could do tabata: 20 seconds on/10second rest: pull ups, sit ups, push ups, squats
Ran back to starting point, tabata sets again with burpee variations
MARY:
Core stuff 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:
Is spirituality about getting closer or getting better? MOLESKIN:
THE SCENE: 70 n dark