PLC Feast – Bananas, Casserole, Donuts, and Uncrustables
Perfect weather. 60’s. No clouds.
F3 Welcome and Disclaimer:
No FNGs, but I saw a lot of new faces so I disclaimed and shared the 5 core principles.
- [10 Hand-Release Merkins IC + 10 SSH IC] x 3
- Mosey around parking lot
- Circuit 1, x5
- 0:20 Burpee, 0:10 rest
- 0:20 SSH, 0:10 rest
- Circuit 2, x5
- 0:20 Carolina Dry Dock, 0:10 rest
- 0:20 Jump Squat, 0:10 rest
- Circuit 3, x4
- 0:20 Merkin, 0:10 rest
- 0:20 Bonnie Blair, 0:10 rest
- Circuit 4, x4
- 0:20 Shoulder Taps, 0:10 rest
- 0:30 Low Plank (NO REST)
- Circuit 5, x4
- 0:30 balls to the wall, 0:10 rest
- 0:30 single leg wall sit, 0:10 rest
- 30 Flutter Kicks IC
- 15 WW1 Situps IC
- Bear Crawl 20 yards
- 15 Box Cutters IC
- 10 Dog Pointers IC
- 0:30 Low Plank
COUNT-OFF & NAME-O-RAMA:
16 PAX: Couch Potato, Double Vision, Farmer, Gilligan, Gomer, Grimace, Gun Show, Hobo, Jet Blue, Lager, Lochte, Photoshop, Rabbit, Slater, Tremor, Wheezer
CIRCLE OF TRUST/BOM:
I’ve journaled off and on over the last several years but it seemed to be weekly at best and monthly most of the time. I was recently encouraged/challenged by Speaker to try and write in it daily. I’ve enjoyed the journaling and I definitely think it is a great habit, but a lot of what I think is valuable is being able to read old posts. For example, I was re-reading an entry from late last year, before I came to F3, and it was kind of hard to read. Essentially I was writing how blessed I was and how grateful I was for the wonderful life I had yet I was having a lot of depressed feelings and feeling like crap. I was exercising solo, taking trips, reading books, but I was missing something (camaraderie, male friendship). Since F3 became part of my life in the last 5 months I haven’t had those same feelings and haven’t written about them in my journal. I know there are more people out there who feel the same way as me and I think I need to try and put forth more effort in helping them by asking them to join. Challenge: invite someone to F3.
Tabata was a good workout but slightly more involved to Q (at least the first time; getting used to the timers/music/etc). I got wrapped up a little bit in the workout and forgot to watch the 6, but Lochte helped remind me. Speaker helped encourage me not to be afraid to Q my strengths. By Qing your strengths, you give the PAX something to strive towards.
The PLC was strong today. We had coffee, bananas, Uncrustables, and hash-brown/sausage/cheese casserole! Thank you Photoshop, Gun Show, and Grimace!
Gun Show shared a nice word about Farmer and presented him with a Tennessee flag signed by the PAX at the workout as a going away gift.