Mid-20’s, slight breeze
F3 WELCOME & DISCLAIMER
Done & Done
20 SSH, 5 burpees OYO, 10 daisy picker, 5 burpees OYO, 10 arm circle fwd/bck/front/overhead, 10 squat OYO, intro to Colt 45 (45 CMU curls, similar to 21’s. 15 from bottom to halfway point, then 15 from halfway point up to the top then 15 full curls bottom to top)
Q explained that at any point when he calls for Colt 45, we stop what we are doing and complete the 45 Curls then proceed where you left off
Moved to the grass/side walk area for some Flora (Dora’s lazy, mean stepsister). Partner up and get going.
100 Derkins, each partner does 10 reps then Flapjack. Other partner holds a decline plank off the CMU while waiting their turn
200 LBC’s w/CMU, each partner does 20 reps then Flapjack. Other partner holds CMU over chest with arms extended straight out along with feet 6″ off the ground (burn!!!) “Called Colt 45 to give the abs a break”
300 Goblet Squats w/ CMU, each partner does 25 reps then Flapjack. Other partner holds CMU at the bottom of the goblet squat (more burn!!!)
Bodies hit the Floor
Done listening to Bodies by Drowning Pool (3:21) – Start in plank position and every time the song says “Let the bodies hit the floor” PAX perform a Donkey Kick (26 total) and when the song says (1, 2, 3, 4) do a Merkin (21 total). Did our best to plank the entire time!
Colt 45 I think
Route 66 with Big Boy’s
Colt 45 and topped off with 45 tricep curls
Tied it into Tha Thang
COUNT-OFF & NAME-O-RAMA:
5 – Eagle, Mohawk, Beeflog, Matilda Jane, Squatter
CIRCLE OF TRUST/BOM:
It’s not the load that breaks you down, it’s the way you carry it.
We can all apply this to our lives in some way. I brought up my young military days when I had my 2.1 and 2.2 as a single father, going through a nasty divorce however God gave me the strength to not only overcome the obstacles, but to be positive about it all. Now that I am in a better spot, I sometimes wonder why I’m not happier and it all comes down to the way I carried that load versus the load I have now which is way lighter. Focus on our mindset and be appreciative daily for what we have and if the load gets too heavy, call on a friend, fellow F3 brother or family member to assist.
Thoughts, it was cold! PAX hands were extra cold this morning so bundle up next week, even colder and suggest getting more movement into Tha Thang versus working out in one position. This will help get more blood flow and heat up the body faster. Mosey, jog, run, ruck something of that nature versus staying still holding a COLD CMU!