THE SCENE: It was an invigorating 30 degrees, but it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH in cadence x25
Imperial Walkers in cadence x25
Spiderman Merkins in cadence x6
Cherry Pickers in cadence x7
Squats in cadence x20
BBS OYO x20
Burpees OYO x10
SSH in cadence x25
THA-THANG:
Mosey to the back lot for partner sets
- 100 Merkins (P1 does 10 while P2 holds plank; 100 total for the group)
- 100 BBS (P1 does 10 while P2 holds 6″ ; 100 total for the group)
100 Squats (P1 does 10 while P2 holds Al Gore; 100 total for the group)
Mosey to the Coupon Pile for Dealer’s Choice w/ a Jail Break for fun
- American Hammers in cadence x 10
- KB swings in cadence x 10
- Thrusters x 10
- Curls x 20
- Picture Hangers x 10 each side
Mosey up the stairs for one last partner set
- 20 Pull Ups (P1 does 5 while P2 holds plank; 20 total for the group
Mosey down Sophomore Hill to the lot below for The BEAST
- 6 stops for 6 reps Merkins, LBCs, Squats, Spiderman Merkins, American Hammers, and Burpees
MARY:
Mosey to COT w/ a few Karaokes, Lunges, High Knees, High Heels and some core work
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:
We are blessed to have some really great HIMS and leaders in our group. You gentlemen challenge me to be a better man and to hold myself to a higher standard.
Sometimes I fail miserably… I will leave here hyped up about being a better husband, father, neighbor, or friend. Listening and being patient, etc… And then can’t get my family out of the house without losing my cool.
I feel ashamed… but I believe it’s part of the process. We can’t beat ourselves up over it. We can’t control our thoughts, and truthfully sometimes mine are pretty awful…
We can control what we feed our minds, who we decide to surround ourselves with, and who or what we strive to be professionally, personally, and spiritually.
Thank you for putting in the work and continuing to challenge me and each other!
2 Corinthians 4:8-9
We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed
MOLESKIN:
ANNOUNCEMENTS:
If I don’t see you next week, Merry Christmas Gentlemen!