October 15, 2018

Don’t be A.L.A.R.M’d… wait no… Yeah be A.L.A.R.M’d!!

THE SCENE:
Dark and rainy. YHC was the only one at the Cockpit at 0528. Would he, once again, be flying solo just cause of a little water? (Calling you out, pilots.) Feeling a little bit “sad panda” until a dedicated & motivated Tree Hugger rolled up in that jank ready to git it!

F3 WELCOME & DISCLAIMER
Sure

WARM-O-RAMA:
SSH x20IC
ISW x10IC
Arm Circle x10IC & reverse
A few sets of Quick Feet/High Knees

THA-THANG:
Did some A.L.A.R.M circuits with some modified Bruce Lee routines inserted in between each circuit.

      • ALARM 1
        Shoulder Press x20
        Lunge x20
        LBC x30
        Suicides
        Merkin x20
      • Bruce Lee Circuit
        1. 🇺🇸 🔨  (20 reps of each exercise without rest between)
        2. Leg raises
        3. Freddy Mercury 
        4. Heel Touches
        5. Crunchy Frog
        6. Baby makers
      • ALARM 2
        CMU Curls x50
        Squats x20
        Reverse Crunch x15
        Suicides
        Derkins x20
      • Repeat Bruce Lee circuit
      • ALARM 3
        CMU Overhead Tris x20
        Jump Squat x15 OYO
        Pickle Pounders x20IC
        Suicides
        Wide Merkin x20

MARY:
Nope.
COUNT-OFF & NAME-O-RAMA
Tree Huger, Soulja Boy
CIRCLE OF TRUST/BOM:
YHC shared some recent struggles and asked for prayer concerning a lack of conflict resolution in my household lately. conflict resolution is the first step in forgiveness. Forgiveness without resolution will often be superficial and result in grudges later down the road.

MOLESKIN:
Welcome back Tree Hugger.
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