THE SCENE: Light Snow and 18 Degrees with a bitter North Wind @ 12mph
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Cherry Pickers, Wind Mills, Miscellaneous Stretches, LBACs, Mosey to Powell Station Park
THA-THANG:
1. Mini Brickyard Seabiscuit:
- 5 Burpees, 10 Merkins, 15 LBCs, 1 Lap around Powell Station Park
- 5 Burpees, 10 Merkins, 15 LBCs, 2 Lap around Powell Station Park
- 5 Burpees, 10 Merkins, 15 LBCs, 3 Lap around Powell Station Park
- 5 Burpees, 10 Merkins, 15 LBCs, 2 Lap around Powell Station Park
- 5 Burpees, 10 Merkins, 15 LBCs, 1 Lap around Powell Station Park
2. All HIM’s to the Rock Pile
- While One Him Throws the Sandbag 5 parking spaces and back the other HIM’s grab a medium size rock.
- AMRAP: Curl to Overheads, Rows, Merkins
- HIM’s perform the AMRAP Exercises with Rocks while HIMS cycle through the Sandbag Throw.
3. Bear Crawl 7 Posts and Back to the Start with 7 Merkins performed at the post and then down to 6 posts, 5 posts, etc.
4. Mosey to Football Field and line up at the Back of the End Zone, Lunge to 5 yard line, 5 Squats, Sprint Back to starting point, Then R&R to 10, 15, 20.
5. One Lap Around the Track
MARY:
We took turns calling out: Flutter Kicks, Hello Dolly’s, Etc. Etc.
COUNT-OFF & NAME-O-RAMA
Simmons, F&E, Herbie, SpellCheck, Switchgrass, Hamm on Q
CIRCLE OF TRUST/BOM:
We have Exiles (The experience of afflictive emotions usually as a youngster i.e. shame, anger, etc.)
We Develop Protectors (Managers as socially acceptable ways of compensating or keeping unwanted emotions exiles and Firefighters reactive ways of dealing when the exiles are triggered) Both can be unhealthy ways of not facing our feelings or learning how to cope effectively with life and all it’s difficulties)
Then we have our self or the part of us connected to God that is able to live in reality and on life’s terms. We can use this self energy or connectedness to God to reach our exiles and help our protectors to not be so extreme in their ways.
ANNOUNCEMENTS:
CSAUP next Month was discussed.