July 5, 2019

Annexian Circuit of Fun

Annex, Weekday

THE SCENE:
A warm, moist morning. Rolled up at 5:29. Gotta get that sleep when you can with a 2 month old. Some prospective 345’s with a little extra pep in their step with only one day to go. Happy to contribute to the Gun Show and Tremor week-long journey.

F3 WELCOME & DISCLAIMER:
#Rules

WARM-O-RAMA:

  • 20 x SSH IC
  • 20 x Imperial Walkers IC
  • 20 x Raise the Roof IC (Don’t know what this is actually called)
  • 20 x Arm Circles IC (Widen at 10 count)
  • 20 x Reverse Arm Circles IC (Widen at 10 count)

THA-THANG:
Round 1

AMRAP (20 Minutes)

  • 5 Burpees
  • 10 Squats
  • 15 ‘Merkins

Sprint 40 yard dash to other side of parking lot.

  • 5 Big Boy Situps
  • 10 Flutterkicks (2=1)
  • 15 Little Baby Crunches

40 yard dash around the loop back to start point.

(REPEAT for 20 minutes)

Round 2

Bearcrawl 1-2-3

  • Bearcrawl 5 parking spots (approx. 42.5 ft)
    • Other partner does reps as follows
    • 100 ‘Merkins
    • 200 Little Baby Crunches
    • 300 SSH

MARY:
Mosey to shovel flags

Hold plank for remaining 4 minutes. Alternate leg raises and low high plank as needed.

COUNT-OFF & NAME-O-RAMA
8 PAX – Gunshow, Beetus, Tremor, Sonic, Farmer, Speedy, Grimace, Chuck E. Cheese (QIC)

CIRCLE OF TRUST/BOM:
This past week I ran a 5k. I have not run a 5k in around 18 months. In those 18 months I have lost close 50 pounds, started F3, and taken control of my health. I was nervous going into this race and I don’t know why. The thoughts ran through my head… “What if I am still not fit enough? I am just not a runner. Not sure I can do this.” As I stepped up to the line I cleared my head, side by side with O Positive. Something about a kilt and a Slicnut shirt eases the mind and allows you to just have fun with it. And although it was hard, I beat my previous 5k PR by more than 7 minutes.

This was quite an eye opener to me. The improvement has happened. The fitness is happening and there are a lot of HIM walking by my side through the process. Through this process I see that fitness, just like all of the most rewarding and valuable things in my life take hard work and dedication. No matter the thing in life, whether work, marriage, relationships, raising children, or anything you may do, the things that provide lasting value in our life require sacrifice, hard work, and dedication. Continue fighting for what you value. Continue working hard for your fitness, for your friendships and family, and for your faith.

MOLESKIN:
Gun Show and Tremor going for their first 345. Good luck tomorrow

ANNOUNCEMENTS:

  • Dad’s and Donuts day tomorrow at The Mothership 0700
  • Check Slack