F3 HURLER: Thursday 8/13/2020
Temp: 70 degrees
Disclaimer/warm up:
Imperials
Abe Vigodas
Hillbillies
Alt Toe Touches
Shoulder Circles
SSH
Up Straddle Hops
Chinook Squats
Suzanne Somers
Monkey Humpers
Crab Thumpers
Mosey to Square:
Albatross Wings
Everything is on a 4-count. Hold at end of each, let the blood fill in and burn…
10 x Forward Arm Circles,
10 x Backwards Arm Circles
10 x seal claps
10 x overhead claps.
10 x Moroccan Night Clubs
10 x Chinooks,
10 x Front Raises
10 x Overhead Press
10 x Albatross (flapping wings),
finish with 45 degree angle hold.
Mosey to Parking Lot , Circle Up:
Big Bang
PAX form small circle, everyone in a plank, shoulder-to-shoulder. Place headlamp in the center. Q calls out a number and exercise. For example, “10 burpees,” means PAX stand up in an explosion of energy, run directly away from center of circle 10 yards/paces and do 10 burpees, then run back to the center and plank for the 6. Each PAX must find their own route away from the center of circle. Obstacles–ditches, trees, pits–are encouraged, but next round can’t start until all PAX accounted for. Generally performed in increasing counts (10 paces/reps, 20 paces/reps, 30 paces/reps, 40 paces/reps, 50 paces/reps) representing the ever-expanding universe.
Fire Drill
PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground =merkin, then back up chopping. Go around the circle with the “stop, drop and roll” until all PAX have called “Fire“.
Circle Burp
Pax Circle up and start chopping feet or doing high knees. Starting with the Q and going around the circle each PAX, one by one, calls out “down” and everyone drops and does a burpee. The circle burp is complete after each PAX in the circle has called “down”.
This is similar to doing Up Downs.
Hands of Time
Close COP with PAX on their 6’s, heads in the center with legs out. (as though forming a clock). Q starts the PAX, legs up at 90 degrees, hands under your rear. One PAX at a time in a wave like motion- Each PAX counts off aloud as they drop and hold 1,2,3, etc around the circle until finished (suggested 60,120,180,240). Drop straightened legs to 10 degrees and hold until a full revolution has been made (as the second hands would move around a clock) then return to 90 degrees and repeat until smoked!
MICKEY’S Hands of Time
Similar to above but with a partner standing over the PAX on the ground and “Throwing down” their legs to the left or right instead or straight forward. Do not let the legs touch the ground during the exercise!
Mosey to Loading Dock:
3 sets of jumps
Wave of Merkins
Circle up, get into plank position, first person does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 merkins, repeat all the way up to 10 and back down. Stay in plank position the entire time.
Mosey to Club Cola:
LBCs
RBCs
Dying Cockroach
Mosey back to start: (on your six)
Plank around the Clock
All call out 1, once around, 2, around, 3…and so forth until you hit 12midnight.
0300, 1500 90 degrees
0600, 1800 180 degrees
0900, 2100 270 degrees
1200, 2400 360 degrees
Sound-off
Nameorama
Reflection:
Warren Buffett has famously said, “The difference between successful people and very successful people is that very successful people say no to most everything.”
3 things John Wooden says you must say “no” to if you want to achieve goals:
1.Say “No” To Doing It By Yourself
“Whatever you do in life, surround yourself with smart people who’ll argue with you.”
Take a look at your social circle: Are your ideas ever challenged by your friends or coworkers? Do the people around you ever expect you to do more? To push beyond your limitations? If not, then it’s time to start saying “no” to people who only agree with you. Find challengers. Find people who will push you to become better. Say “no” to your comfort zone and start growing.
2.Say “No” To Rushing. “If you don’t have time to do it right, when will you have time to do it over?”
It’s easy in today’s world to say “yes” to tasks, ideas, and opportunities that we should be saying “no” to. Instead, learn to say “no” to additional opportunity which crushes your productivity, and say “yes” to quality. You’ll begin to earn more as your work outshines those around you. You’ll begin to find focus which will provide clarity and motivation. You’ll feel proud of what you create and gain confidence in what you do. But first, say “no”.
Try it right now. Pick “no” to 5 things you’d normally say “yes” to and use that time to work on a project that matters to you.
3.Say “No” To The Pressure Of Being Someone Else. “I am just a common man who is true to his beliefs.”
Coach John Wooden built one of the most successful championship basketball dynasties in history. His philosophy at UCLA was markedly different: While others focused on fame, glory, and complex practice schedules, Coach Wooden’s approach was: “I had 3 rules for my players: No profanity. Don’t criticize a teammate. Never be late.” He didn’t try to be other coaches. He didn’t chase fads. He didn’t succumb to the distractions that face many successful people. He stayed true to his core beliefs and principles, and that made all the difference.
—How much of your life right now is lived trying to be someone else?
—How often do you change your mind
—Do you have a set of simple standards that you follow, no matter what?
Prayers:
-Chris Ackerman: GFMS staff, students, year
-Goldberg: Larry at church
-TammyFaye: his dad, JN
-Thumber: his dad, David.
-Various unspoken for all.
Always a pleasure to lead!
#Kleenex