THE SCENE: Arsenal, 39 degrees, misty, and moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC
10 LBCs t-up/t-down
10 Good Mornings
THA-THANG:
Four corners workout with laden mosey in between rounds, mosey length expands with each round.
Corners exercises based on time-under-tension concept. Slow burn makes for a long burn.
Pax carry CMU to each corner, and mosey with it in between rounds.
Round 1
- 10 Tempo Merkins
- 10 Tempo Squats
- 10 Tempo Curls
- 10 Tempo Thrusters
- CMU Mosey to middle playground, 5 blockees, return to grinder
Round 2
- 20 Tempo Bent CMU Rows
- 20 Tempo WW2s
- 20 Al Gore Pogos w/CMU (hold the CMU, assume Al Gore, pulse up/down in the squatted position) <this became choose your own adventure because Q typoed more WW2s and couldn’t remember what should’ve been here>
- 20 American Hammers w/CMU
- CMU Mosey to far playground, 10 blockees, return to grinder
Round 3
- 30 Tempo Dry Docks
- 30 Tempo Goblet Squats
- 30 Tempo Upright Rows
- 30 Broad Jumps
- CMU Mosey to Greenway Crosswalk, 5 blockees, return to grinder
Begin again if time allows
MARY:
Plenty-o-beatdown to leave Mary out of the party
COUNT-OFF & NAME-O-RAMA
Smuggler, Doubletap, Warthunder(2.0)
CIRCLE OF TRUST/BOM:
A missionary friend told me a story about another missionary who visited Israel and took a bus trip to see the countryside. As they drove, he saw a man in a pasture pushing a sheep. He asked the driver to stop so he could watch the shepherd. The driver laughed and said, “That’s not a shepherd, that’s a butcher!” My friend is a real life shepherd on his homestead, and explained that sheep follow other sheep, who follow the shepherd they trust. True shepherds earn that following because they take care of their sheep, and the sheep can sense the shepherd is doing things for their good. This is a tangible manifestation of love as an action, and parallels directly to leadership. Leaders can’t gain an effective or lasting following by forcing activity (like the butcher pushing the sheep to the killing floor). Effective leaders care about their people, do what’s good for their people (act out love, in other words). In turn, people want to follow because they see the goodwill in the leader’s eyes, hear it in his words, and know it by his actions. Be like the Good Shepherd, serve your people, love them, and give yourself for them.
MOLESKIN:
ANNOUNCEMENTS:
Arsenal Official Launch 6 March. Get Some!