THE SCENE: 40ish. Not wet. Not bad.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 on a 4 count
Baby arm circles forward x 10 on a 4 count
Baby arm circles backward x 10 on a 4 count
Some Michael Phelps
A little bit of this and that
Cherry pickers x 5 on a 4 count
THA-THANG:
Mosey to Assault Alley to pick up the CMUs
We survived that, so we moseyed to the flag pole with our CMUs
Tabata workout – 20 seconds of an exercise (as many reps as possible) followed by 10 seconds of rest. Rinse and repeat for 8 rounds of each exercise. After the last round of each exercise, run a lap around the track. Wait for the six (didn’t take long) so that we are all together and start another 8 rounds of the next exercise. We had time for these exercises:
Merkins
Curls
Rows
Overhead presses
We ran 4 laps, which should be about a mile.
We returned our CMUs to Assault Alley and survived again, so we moseyed back to the AO for Mary.
MARY:
We arrived at the AO right at 6:15, so no time for Mary, unfortunately.
COUNT-OFF & NAME-O-RAMA
5 PAX strong today. In addition to the 4 tagged, Stripped was also there to make 5, but his name did not show up in the tags.
CIRCLE OF TRUST/BOM:
I have been doing tabata workouts lately because I hate them, so I’m doing them to get better and hopefully hate them less (that part is definitely not working). They are also good mental lessons for life. They force you to focus on the task immediately in front of you as it comes to you, one round at a time. If you think about the whole circuit of 8 rounds, then it is daunting and you may not finish. But, if you focus on each step at a time, then it gets easier, relatively speaking. Such is life. Focus on what is in front you. See Matthew 6:34 (“Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”).
MOLESKIN:
Happy Veterans’ Day to all who have served and are serving. Thank you all.
ANNOUNCEMENTS:
Nothing mentioned, probably because it was the Monday after Brolympics. I was still sore from Saturday. And now, I’m sore from today, too.