13 PAX came out to enjoy a beautiful Wednesday morning at #ao-battalion
PAX: @Rudolph @Dookie Howser @Jalisco @Soul Glo @ragdoll @Ginsu @Veronica @Pancreas @Gouda @Oscar Mayer @Timeshare @hot box (visiting from Chicago)
QIC: @Heidi (1st F Q)
F3 Welcome & Disclaimer
Warm-o-rama:
SSH, Squats, Merkins, BACs, & Stretches
Thang 1:
Merkin Apocalypse EMOM
Circle up on the Battle Star. Start with 20 Merkins, and repeat every minute for 11 minutes, adding 1 merkin each time. In between sets of merkins, flip over for PAX choice of LBCs or flutter kicks until the next minute starts.
Merkin sets were: 20,21,22,23,24,25,26,27,28,29,30
Intermission:
50 squats OYO
25 LBCs IC
25 flutter kicks IC
Relocate to the parking lot
Thang 2:
Bear Crawl Merkin
Start in bear crawl. 3 count crawl with the 4th being the merkin. Hands should be staggered during merkin and if done correctly will result in each hand being staggered forward on opposing reps. Did this across 1 section of the parking lot.
Welsh Dragons
Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 shoulder taps… etc. Did this back across the parking lot section to the original starting point.
Intermission:
Relocate to the Battle Star
50 squats OYO
25 LBCs IC
25 flutter kicks IC
Merkin Apocalypse EMOM, part duex
Start with 20 Merkins, and repeat every minute for about 3 minutes, adding 1 merkin each time. In between sets of merkins, flip over for PAX choice of LBCs or flutter kicks until the next minute starts.
Last minute was non-stop burpees.
TIME
COT
Announcements:
We need more PAX to sign up and purchase Christmas gifts for Stepstone Youth. Check the #community-outreach channel and get with @F3-Mary Ann
See #_announcements for more
Prayers:
@Timeshare friend has cancer again, prayers for healing and peace
@Hot Mic (Tribute) Mics daughter
@Jalisco has medical procedure
@Dizzy Gillespie (F3 Dads) – injury
@Chowdah – Community Outreach's M
Moleskin:
I recently heard a podcast that talked about how highly successful people view failure. Basically, you do not fail. You may fall, but you get back up and keep going. You only fail when you give up and quit. I then came across the following quote by David Goggins:
“There really is no situation that is hopeless if you have the willingness to continue to try. It is this small incremental change in how you look at situations that evolves & expands your mindset. You must always believe that it might happen in order to keep moving forward.”
SYITG, Heidi
PAX: @Rudolph @Dookie Howser @Jalisco @Soul Glo @ragdoll @Ginsu @Veronica @Pancreas @Gouda @Oscar Mayer @Timeshare @hot box (visiting from Chicago)
QIC: @Heidi (1st F Q)
F3 Welcome & Disclaimer
Warm-o-rama:
SSH, Squats, Merkins, BACs, & Stretches
Thang 1:
Merkin Apocalypse EMOM
Circle up on the Battle Star. Start with 20 Merkins, and repeat every minute for 11 minutes, adding 1 merkin each time. In between sets of merkins, flip over for PAX choice of LBCs or flutter kicks until the next minute starts.
Merkin sets were: 20,21,22,23,24,25,26,27,28,29,30
Intermission:
50 squats OYO
25 LBCs IC
25 flutter kicks IC
Relocate to the parking lot
Thang 2:
Bear Crawl Merkin
Start in bear crawl. 3 count crawl with the 4th being the merkin. Hands should be staggered during merkin and if done correctly will result in each hand being staggered forward on opposing reps. Did this across 1 section of the parking lot.
Welsh Dragons
Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 shoulder taps… etc. Did this back across the parking lot section to the original starting point.
Intermission:
Relocate to the Battle Star
50 squats OYO
25 LBCs IC
25 flutter kicks IC
Merkin Apocalypse EMOM, part duex
Start with 20 Merkins, and repeat every minute for about 3 minutes, adding 1 merkin each time. In between sets of merkins, flip over for PAX choice of LBCs or flutter kicks until the next minute starts.
Last minute was non-stop burpees.
TIME
COT
Announcements:
We need more PAX to sign up and purchase Christmas gifts for Stepstone Youth. Check the #community-outreach channel and get with @F3-Mary Ann
See #_announcements for more
Prayers:
@Timeshare friend has cancer again, prayers for healing and peace
@Hot Mic (Tribute) Mics daughter
@Jalisco has medical procedure
@Dizzy Gillespie (F3 Dads) – injury
@Chowdah – Community Outreach's M
Moleskin:
I recently heard a podcast that talked about how highly successful people view failure. Basically, you do not fail. You may fall, but you get back up and keep going. You only fail when you give up and quit. I then came across the following quote by David Goggins:
“There really is no situation that is hopeless if you have the willingness to continue to try. It is this small incremental change in how you look at situations that evolves & expands your mindset. You must always believe that it might happen in order to keep moving forward.”
SYITG, Heidi