PAX: Naal (missed only one week for vacation; strong), Thriftshop (backup site Q; #leaderrising), FNG Earl, FNG Gorkha (FNGs ran three miles to warmup!), Xbox (Q)
Warmup lap, 10 IC Squats, 10 IC Cotton Pickers, 10 IC Merkins, 15 IC Arm circles and arm Circles-Flapjack
10-20-30 Merkins, Sumo Squats, LBCs
10-20-30 Lunges, WW1s, Carolina Dry Docks
10-20-30 Yellow Hammers, Burpees, Reverse Lunges
One person runs 2 half laps, the rest do exercises of runners decision. Teams switch exercises after first lap:
- Squat plank, low plank
- Merkins, squats
- Flutter kicks, Carolina Dry Docks
Same idea, but run is jog half field, sprint entire length, twice having other participants AMRAPing (that ends up being three lengths sprinting #nojoke)
- Wide arm Merkins, Squats
- WW1s, Reverse Lunges
- Flutters, Diamond Merkins
- Partner upright rows (YHC was pulling Earl, a solid 215lbs; Earl enjoyed pulling me, ha!)
- Burpees for all
MoM – 20 IC with no recovery: Flutter kicks, Rosalitas, Dollies; high plank 45 seconds, low plank 45 seconds….done!
Announcements: new test AOs at Heritage Park and Bellevue Downtown Park. Discussed mission and principles of F3.
BoM/WoW – YHC shared a story of a conversation with his M where she indicated that whenever she gives me a hard time, it’s usually never about me but with something going on with her. The lesson in this is that when someone is unkind to you, there is no need to take it personally, and you have the choice to not be defensive but be kind in response. If your kindness changes their heart in the process, bonus. Remember that you own your response. Be the bigger man. #HIM
Proud to lead you, men. Traveling to Mohai on Monday to Q. Look forward to seeing everyone.