School of Lunges

THE SCENE: Warm and very humid

F3 WELCOME & DISCLAIMER
Welcomed & disclaimed


WARM-O-RAMA:

SSH x25 IC
Small arm circles (forward & reverse) x10each IC
Overhead claps x10 IC
Seal claps x10 IC
Big arm circles (forward & reverse) x10each IC
Daisy pickers x10 IC
Windmills x10 IC
Imperial walker x10 IC

THA-THANG:
AMRAP:
– 10 lunges with rucksack (30 or 40lbs) on back
– 10 lunges with CMU locked out overhead
– 10 lunges with CMU held in goblet/front rack position
Repeat the lunge sequence three times
– Run to the far end of the parking lot and back
– 20 burpees
That is one round. We did two rounds.

MARY:
– Heels to the heaven x15 IC
– Low plank leg through x15 IC
– Alternating toe touch x15 IC

COUNT-OFF & NAME-O-RAMA
6 PAX (0 FNG) – Chyna, Couch Potato, Gomer, Gun Show, Speedy, Tremor (QIC)

CIRCLE OF TRUST/BOM:
Logical thinking has limitation just like our five senses. We could see with our eyes but we could only see to a certain distance with our naked eyes. We could hear with our ears but it’s also limited just like our eyes. Likewise, our logical thinking also has limited ability to reason some occurrences that might happen in our life. Sometimes we need to embrace this limitation and believe that something happen simply because it’s a God’s will.

MOLESKIN:

ANNOUNCEMENTS:
2nd year anniversary convergence on Sat 8/17 at the Mothership.

A VQ to Please the Crowd – The Crowd Pleaser

THE SCENE: 75ish degrees, nice weather

F3 WELCOME & DISCLAIMER

PAX were welcomed and disclaimed.

WARM-O-RAMA:
SSH x25 IC
Daisy pickers x10 IC
Windmills x10 IC
Arm circles x10 IC (each forward & reverse)
Imperial walkers x10 IC

THA-THANG:
Mosey from STARTEX to do merkin mile (25 merkins) and finish at the playground.
3 rounds of AMRAP at the playground.
1st round:
Five minutes of jump squats x15, leg tuck or leg raises x10, and breakdancer merkins
2nd round:
Five minutes of broad jump burpees x5, angle grinder x10 (2=1), and American hammer x10 (2=1)
3rd round:
Five minutes of jump lunges x10 (2=1), crowd pleaser 1(merkins):1(thrust feet forward & back) to 5:5, van goghda x10 (2=1)
Mosey back to ENDEX.

MARY:
Heels to the heaven IC until 0615.

COUNT-OFF & NAME-O-RAMA
26 PAX: Tremor (QIC), El Bano, Ike, Slots, Chuck E Cheese, Paralegal, O Positive, Beetus, Gun Show, Iceberg, Sonic, ABBA, Roomba, O’Reilly, Choker, Lager, Billy Blanks, Shoestring, Bruce, Farmer, Gomer, Photoshop, Bailout, Chyna, Snookie, Speedy.

CIRCLE OF TRUST/BOM:
Make priorities. The top priorities should be the most important things in life. Do the top priorities first before other things. If we do the other things first, we won’t have time for the most important things. The analogy for that is like an empty jar and we fill it with golf balls until we cannot put any more golf balls. However, we still have some space in the jar for small pebbles until it’s full. After the pebbles, we can pour some sand to fill up the remaining space in the jar. The golf balls represent the most important things in life such as family, health and/or whatever it may be, it’s the top priorities. The pebbles represent the other important things, for example our house or car, and the sand represents the small things in life. If we pour the sand first into the jar then you won’t have space for the golf balls which is the most important things.

MOLESKIN:

ANNOUNCEMENTS: