21 PAX came out to play in the snow for Heidi’s make up New Year’s Day Armory Beatdown.
PAX: @Three’s Company @Operation @Hot Mic (Tribute) @Tiny Dancer @spidy @Soul Glo @Jalisco @Timeshare @Earhart @Thin Mint @Pancreas @2nd F Kwame @Bogo @Exile @Snooki @Peewee (TRAPP) @Joey Freshwater @Rudolph @MapQuest @Fertile Myrtle
QIC: @Heidi (1st F Q)
Temp: 14 degrees, per my Garmin
Conditions: Butt-numbing cold, with snow everywhere, but the sun came out.F3 Welcome & Disclaimer
Warm-o-rama
Squats, Merkins, BACs, Michael Phelps, more Squats & Merkins
PAX: @Three’s Company @Operation @Hot Mic (Tribute) @Tiny Dancer @spidy @Soul Glo @Jalisco @Timeshare @Earhart @Thin Mint @Pancreas @2nd F Kwame @Bogo @Exile @Snooki @Peewee (TRAPP) @Joey Freshwater @Rudolph @MapQuest @Fertile Myrtle
QIC: @Heidi (1st F Q)
Temp: 14 degrees, per my Garmin
Conditions: Butt-numbing cold, with snow everywhere, but the sun came out.F3 Welcome & Disclaimer
Warm-o-rama
Squats, Merkins, BACs, Michael Phelps, more Squats & Merkins
Thang 1:
Today’s lucky group of PAX got to start the New(ish) Year off by finding out the answer to the following question: How many _____ can I do in 5 minutes?
The exercises we used to fill in the blank were:
Today’s lucky group of PAX got to start the New(ish) Year off by finding out the answer to the following question: How many _____ can I do in 5 minutes?
The exercises we used to fill in the blank were:
- Burpees
- Big Boy Situps
- Squats
- Merkins
- SSH
- Mountain Climbers
- LBCs
- Shoulder Taps
We took a 1 minute rest in between each set of exercises
Thang 2:
With a few minutes left, PAX split into 2 groups. Snowball fight!
TIME
With a few minutes left, PAX split into 2 groups. Snowball fight!
TIME
COT
Announcements:
#_announcements
Marine Corp PFT at Murph Monday next week.
Announcements:
#_announcements
Marine Corp PFT at Murph Monday next week.
Prayers:
@Night Light‘s Dad in ICU
All of the PAX and their families dealing COVID
Pancreas recent loss of family members
Heidi & family currently going through a very difficult time
@Operation needing snow to melt from all of his orifices
@Night Light‘s Dad in ICU
All of the PAX and their families dealing COVID
Pancreas recent loss of family members
Heidi & family currently going through a very difficult time
@Operation needing snow to melt from all of his orifices
Moleskin:
4×4 Goals:
Q presented each PAX with a 4 inch cut of a 4×4 post, and some sharpies, to be used in the following way:
4×4 Goals:
Q presented each PAX with a 4 inch cut of a 4×4 post, and some sharpies, to be used in the following way:
- On the top of the block, come up with your “word” to drive your focus over the next 4 months and write it down. I encourage you take this home, and prayerfully consider what your word should be. This word should be meaningful to you, something you feel you need to strive for. Some examples are: Purpose; Peace; Joy; For me, that word is Trust
- On each side of the block, write a goal that you want to accomplish in the next 4 months. Have a different category for each goal, such as Spiritual, Relational, Intellectual, Physical, Financial, etc. Try to only have 1 of these goals related to fitness. Examples: Intellectual – read a non-fiction book each month; Relational – 1 date night a month with the M; Physical – run a half marathon; Spiritual – dedicate time each day to read the bible;
- These are your 4×4 goals. Share them with your family, and set them out where you can see them and work on them. In 4 months, we will revisit them and see how you did.
Thank you guys for coming out this morning, I really needed that. If you happen to remember your rep counts, post them in the comments. I only remember a few of mine.
SYITG, Heidi