Non-Symmetrical Pyramid

THE SCENE: It was a chilly low 20s out but the wind was cutting through everyones clothes making the gloom extra terrible.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

50 SSH IC

25 BBSU IC

40 SSH IC

20 BBSU IC

30 SSH IC

15 BBSU IC

20 SSH IC

10 BBSU IC

5 SSH IC

THA-THANG:

Today we are doing a pyramid workout that will use the CMU that is sitting in front of Cheesesteak that he is complaining that we have not used yet.

The pyramid is as follows:

·         10 Overhead Squat w/ CMU – IC

·         20 Single Count Thrusters w/CMU – IC

·         30 Lunges – IC

·         40 Burpess w/in 4 min (hold plank until 4 min timer is up) – OYO

·         30 Lunges – IC

·         20 Single Count Thrusters w/CMU – IC

·         10 Overhead Squat w/ CMU – IC

Since we finished this with plenty of time left, we jumped into a round of 11s

·         Merikans – (4 count) IC

·         CMU Curls – (4 count) IC

MARY:

It was so cold with the wind, that we skipped Mary today and finished a touch before 6:15

COUNT-OFF & NAME-O-RAMA

12 PAX, no FNGs

CIRCLE OF TRUST/BOM:

Quick discussion of standing up and fight.

Quote from Braveheart where Mel Gibson’s character said, “Fight, and you may die. Run, and you’ll live. At least a while. And dying in your beds, many years from now, would you be willing to trade all the days, from this day to that, for one chance – just one chance – to come back here and tell our enemies that they may take out lives, but they’ll never take our freedom?”

Everyone is fighting for something, some are fighting for thie marriage, some for their kids, some for a better life for their family, but everyone is fighting and we may not know what that is. Reguardless of whatever it is that you are fighting, do not run from it but stand and fight. If you do not know how to stand and fight it, then reach out to a brother here at F3 and ask for help. Chances are someone here has encountered what you are going through and will help you fight in a heartbeat.  But either way, do not run from it but fight whatever it is you are supposed to be fighting.

MOLESKIN:

It was really cold and the wind made it brutal. I was well over half way home before my hands finally stopped hurting from the cold. I apologize for cutting it short, but will make up for it next time I Q at the Levee, assuming I am still welcome. It was great to be there with everyone this morning.

I know that I did not show up for oatmeal, but Choker is extremely disappointed that he ventured out of the northeast kingdom and then had to each oatmeal all by himself with Chris.

ANNOUNCEMENTS:

Continue to push on the Equinox challenge and venture out of your comfort zone and meet other F3 PAX that you do not normally see.