October 25, 2018

BLIMPS AND A MILE

Uncategorized

THE SCENE: 50. Perfect weather for a workout
F3 WELCOME & DISCLAIMER

Done

WARM-O-RAMA:
SSH IC x 20

Daisy Pickers IC x 20
THA-THANG:
BLIMPS and a mile. The walking trail around the park so the idea was to run to a location and perform one of the exercises

  • Run from StartEx to a point
  • Burpees – 10 IC
  • Run
  • Lunges – 20 ( 2 is 1) IC
  • Run
  • Imperial Walkers – 30 (2 is 1) IC
  • Run
  • Merkins- 40 IC
  • Run
  • Plank Jacks – 50 IC
  • Run
  • Squats – 60 IC

Rinse and repeat for another lap

  • As a bonus we split the last set of squats into 4 sets of 15, with 10 overhead claps (IC) in between each set

MARY:
Jane Fonda x 20 IC – both legs

LBC – 51 IC
COUNT-OFF & NAME-O-RAMA
5 PAX, 2 FNGs, (Boiler Maker, Corn Cob) Soulja Boy, Ace, Sleep Number
CIRCLE OF TRUST/BOM:
Lately I have been big on reminding PAX about your inner circle. Mainly your family.  Love them. Your wife, child, girlfriend. If you’re not married love on the family you have. Mom, dad, whoever. There is someone in your life that you care about, let them know how much they mean to you.
MOLESKIN:
I have been super swamped this week and not feeling well. Mainly due to the change in weather. Made today a challenge for me. Especially when it comes to running. Some of you know I hate running. But it’something I stink at and need to get better. I hope I challenged the new guys today.  And I hope they come back on Monday.

ANNOUNCEMENTS:
Shirt orders end today. Lot of stuff going on in different places. If you’re not on slack you need to be on it to stay informed