Murder Hornets
THE SCENE:
Pulled into AO Lair around 5:15am, roads were wet but thankfully not slick. The soccer goal and net behind the goal had horizontal icicles hanging. Thought for sure the lair boys would stay in their beds and just like that the car parade started
F3 WELCOME & DISCLAIMER
Disclaimed and thanked the PAX for coming
WARM-O-RAMA:
SSH IC
Daisy Pickers IC
Tempo Squats IC
Merkins IC
Grab CMU and head to soccer field
THA-THANG:
Mosey halfway around outside of soccer turf (man it was nice to have that, no ice and the field drains the water really well)
Stopped at mid field for additional warm up
High Knees/Butt Kickers/ Karaoke/ Jog 10 yards and then sprint 10 yards
Finish the mosey back to the endzone
Thang: Murder Hornets
With CMU:
Murder Bunny to 10 yards
10 Manmakers with CMU, 10 Lunges with CMU, 10 Big Boy Sit ups with CMU
Murder Bunny another 10 yards and repeat the exercises
Murder Bunny another 10 yards and repeat the exercises
Bear Crawl/CMU drag back to the endzone
All in – 10 Air Press IC, 10 Overhead Clap IC, 10 Seal Clap IC
Loop around the field
Repeat the Murder Hornet Sequence this time with 8x exercises
At some point through this second sequence, slater asked – do you just look for the exercises that you know are going to kick our ass?
Once we were back at the endzone, overhead carry CMU over to the building and we did about 1:30 of wall sits starting with CMU held out front, CMU on the knees and then body weight.
MARY:
We had time for dealers choice of 4 of the 5 pax. Slater – Mountain Climbers, McQuack – Plank, Ratio – Monkey Humpers, BandCamp – Imperial Walkers
COUNT-OFF & NAME-O-RAMA:5 PAX no FNGs (Ratio, Turkey Leg (QIC), Band Camp, Slater, McQuack
CIRCLE OF TRUST/BOM:
I talked about the 21 day gratitude challenge – check it out online/youtube. Each day you state 3 things you are thankful for and over that 21 day period its proven that it makes you a happier more thankful person and improves your well being.
We went around the circle and shared one thing we were thankful for. A common theme that was clear is the community and fellowship that f3 provides. I’m thankful for f3 as its provided me an opportunity to continue to work out and its allowed me to meet a lot of amazing people. I’m thankful that there are men that are continuing to show up and put work in at the Lair and that they all enjoy the mumble chatter !
MOLESKIN:
Band Camps VQ is coming up at the end of this month. He told me on Tuesday that he is going to show up to every Lair workout up to that point to get ready. Sure enough, he showed up today!
ANNOUNCEMENTS:
Come for your second helping at the Mothership this Saturday – Winter is Here!
