AO: Three Rivers
When: 05/25/2023
Number of Pax: 6
DR Names:
Number of FNGS: 0
FNG Names:
QIC: bedpan
Introduction
It has been a few months since i have Q’d at 3R. I took the Q spot last week as it was still open. Needed to get in some southern love.
Warm-O-Rama
Chopping / hit – during 5 core principals
SSH x 25
Abe Vi Godas x 10
Michael Phelps x 10
Tappy Taps x 10
The Thang
THANG 1 Indian Run to school parking lot
THANG 2 – Bear Crawl partner beatdown (split pax up into teams of 2) During bear crawl, bear crawl 3 parking spaces, 5 merkins, bear crawl 3 spaces, 10 merkins, continue until you meet partner.
-Partner 1: starts with AMRAP of squats, bear crawl to partner, AMRAP Burpee, bear crawl to partner
-Partner 2: bear crawl to first line, AMRAP of squats, bear crawl to next line, AMRAP of burpees
Partner 1 wheel barrel partner 2 to next line
-Partner 1: starts with AMRAP of bonnie blairs, bear crawl to partner, AMRAP monkey humpers, bear crawl to partner
-Partner 2: bear crawl to first line, AMRAP of bonnie blairs, bear crawl to next line, AMRAP of monkey humpers
THANG 3
5 Burpee
Decrease by 1 each round
10 Swings
10 curls
10 Shoulder Raises
Run out and back
Circle of Trust
Wanted to share with the PAX at Three Rivers some new things I am incorporating in my life. The first is Manifesting your thoughts into reality. Have you ever looked at the man in the mirror and told him “good job”, “keep up the good work”, “I want to improve ….”, “I want to make …. happen”. At first this is an awkward exercise but keep at it. Make it a habit as you are getting ready in the morning. Start your day with positive intentions.
We all focus on accelerating our 1st F, building strong 2nd F, and hopefully giving back through 3rd F. This with work, family, and other things in life can cause stress. Who takes a moment out of their busy day to take some deep breathes or meditate to clear the head?? This has been a great exercise I am now including in my day. I intentionally set time aside for a 10 minute meditation. If i am feeling stressed or have to many thoughts racing through my head, i will take a moment to calm my mind and breathe.
I challenge everyone in our region to Manifest their thoughts and take a moment to clear your mind.
Naked Man Moleskin
Curling a speaker > coupon.