AO: The Wood
When: 08/09/2022
Number of Pax: 5
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Foundation
Introduction
Came out at 4:40 to set up the stations.
Warm-O-Rama
SSH, Abe Vigodas, Arm Circles and Calf Stretches
The Thang
Thang 1 – 15s
One side 14 coupon squats and then bear crawl to other side and do 1 Foxhole
then lunge walk back and then 13 and 2, 12,3, etc.
Thang 2 – Partner
One partner stays at station and does the exercise and other runs to station two and does 2 burpees and runs back and then swtiches. Three sets of each exercise. Exercises are curls, shoulder presses and dips
Thang 3 – Ladders
10 chest presses and then run to shortest distance cone then do 2 merkins and 2 leg raises and run back
10 chest presses and run to next cone farther out and add 2 to each so 4 merkins and 4 leg raises and run back and so forth moving out and back on the ladder rungs.
Circle of Trust
For my COT, I wanted to start with this quote “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying “I will try again tomorrow.”
A majority of our days aren’t were we are crushing our goals in our fitness, personal or work lives but it is how we react to these moments that defines us. Just continuing to try takes a great amount of internal fortitude. I posted over 260 times last year. Some I was out in front but the majority I was in the middle of the pack and I have those workouts where I am the 6. You won’t always be out there with all cylinders firing perfectly. You’ll have the days where you are off but you still get out there and push through whatever you are doing, workout or whatever it is. At these less than ideal performance moments is when we have to dig deep and push through. I am in better shape at the end of the workout on those off days than if I just stayed in bed. You won’t always hit a home run but you won’t have the opportunity to if you don’t pick up the bat and step up to the plate even on the days when you really don’t feel like playing.
Aye?
F3 is not a religious organization but we will end in a prayer. You’re welcome to join or take a minute to connect with your sky Q. Are there an intentions we can acknowledge?
Naked Man Moleskin
Ended with prayer for Goose