June 28, 2019

Zima’s Birthday Cake

THE SCENE: Beautiful, calm 70° morning at the shiniest AO

F3 WELCOME & DISCLAIMER: Done and done

WARM-O-RAMA:
SSH INC x25
Daisy Pickers IC x15
Imperial Walkers IC X15
Small Arm Circles IC x10 (+ reverse)

THA-THANG:
Since the QIC is turning 47 tomorrow, we started with some 4+7=11’s:
Merkins and Monkey Humpers with a run across the parking lot in between.

Next, we had some CAKES (modified BOMBS)
Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the of the field, does 5 SSH, then runs back. Swap out, team count. Exercises and rep count:
50 Carolina Dry Docks
100 Alternating 4-Count Shoulder Taps
150 Knerkins
200 Elf on the Shelf (w/CMU)
250 Squats

MARY:
Boat / Canoe
ABCs
Plank hold

COUNT-OFF & NAME-O-RAMA
Nine PAX: Ice Cube, Fugitive, Toucan, Beef Log, Ragequit, Flobee, Liberace, Tiger Lily, Zima

CIRCLE OF TRUST/BOM:
Just because we get older doesn’t mean we cannot get better, but we have to have goals. YHC has been in F3 for 15 months now, and spent several years before that regularly going to the gym, but without concrete goals, weYHC has not necessarily been accelerating. Since setting some hard goals (pass or fail) about six weeks ago, YHC has been able to accelerate my fitness – nebulous thoughts like “I want to run faster” or “I want to lose some weight” will never have the conviction that meeting (or failing to meet) your goals will have. Beat the stopwatch, beat the scale – make attainable goals, plan on how to achieve them, then attack them.

MOLESKIN:
Great group of guys today at Neverland. Always makes my day to see these guys show up, put in the hard work, and encourage each other along the way. We all got better together today.

ANNOUNCEMENTS:
Nada