THE SCENE: 9 degrees and snowy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seal to Predator Jacks x 15 4-count IC (arms out front hand together, jack down into a wide squat)
Suicide Combo, fwd 3, bck 2:
Sprint Suicides
Bear Crawl suicides
THA-THANG:
Tour de Park – start towards the fountain 5 stops: 1. Right around the corner from fountain 2. Far back side of park 3. Mt Crumpet 4. Sidewalk straight to grinder 5. In front of the church
Extra stop at rock pile for some shoulder work:
- Rock Pile Shot Put x 20 each arm
- Rock Pile arm circles fwd/bck x 20 each
- Rock Pile fly-row-press-rev curl
(active rest: duck walks, bernies, plank, al gore)
10 reps each of the 5 stops:
- Burpees
- Dry Docks
- Roll up v up
- Diamond Merkins
- Squats lateral side to side
MARY:
In and Outs x 20 4-count IC
COUNT-OFF & NAME-O-RAMA
9 PAX no FNGs
CIRCLE OF TRUST/BOM:
Some Wise Quotes
When you talk, you are only repeating what you already know. But if you listen, you may learn something new – Dalai Lama
Self-discipline begins with the mastery of your thoughts. If you don’t control what you think, you can’t control what you do – Unknown
There are only two days in the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the right day to love, believe, do and mostly live – Dalai Lama
Open-minded people don’t care to be right, they care to understand. There’s never a right or wrong answer. Everything is about understanding – Unknown
The true mark of maturity is when somebody hurts you and you try to understand their situation instead of trying to hurt them back – Unknown
MOLESKIN:
ANNOUNCEMENTS: