December 28, 2020

We’re a long way from S.U.M.MER

THE SCENE:
Another beautiful morning at Arcadia.  50 degrees.  Clear sky.

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

  • SSH x 30 (IC)
  • Daisy Pickers x 10 (IC)
  • Imperial Walkers x 10 (IC)
  • Windmills x 10 (IC).

THA-THANG:

Part 1:

We’re a long way from S-U-M-M-E-R

Sit

Up

Mile

M

E

Rkin Mile

1st Mile was a ‘Sit-up Mile’, stopping every 1/4th of a mile for 25 BBSUs, where Rabbit reminded me how much he hates running.  Me too, Rabbit.  Me too.

2nd Mile was a Merkin Mile, stopping every 1/4th of a mile for 25 Merkins

Part 2:

Worked our way back to Startex, stopping at 4 points for the following movements OYO

  • 5 Burpees
  • 10 LBC’s
  • 20 Squats

MARY:

  • Flutter Kicks x 30 (IC)
  • American Hammers x 15 (IC)
  • Hold Plank until time

COUNT-OFF & NAME-O-RAMA:
3 PAX: Rabbit, Psalty, Hot-N-Ready

CIRCLE OF TRUST/BOM:
Stay on the path.  From one of Jocko’s talks.  Whatever that ‘path’ is to you, whether it’s improving your fitness, faith, family life, etc.  Don’t let the darkness of the winter slow you down.  Focus on continued improvement across all areas of your life.

 

QIC:
Hot-N-Ready
Workout Date:
12-28-2020