Monday’s are the best.
Especially when you have Q at ER.
Muggy and warm, we circled up and started on time as CheezWhiz coasted in.
SSH’s, Humpies, Good Mornings, IST’s, etc.
Followed by 1 lap of old ER.
Headed over to find some blocks and partnered up.
Hospital Hill:
partner 1 to the bottom, 5 burpees, then back up while partner 2 does curls for the girls.
Next round we combined into 2 groups of 4.
Station 1: farmer carry 2 blocks to the bottom of HH and back. Station 2: star jumps. Station 3: WWII sit-ups. Station 4: squats.
(Rotate until each PAX has completed all 4 stations)
Last round we formed 2 teams of 4 and this time it was a race. Each team had to get 1 block and all PAX to the bottom and back up. Each PAX had to do 10 merkins at the bottom. First team to get back to the top with the block wins a break in the next workout. About 30 seconds to strategize and we were off.
Blocks up.
Last quick round at short hill beside parking deck. Countdown ladder 🪜 from 5 to 1. Winning team did merkins and the other team did burpees.
Back to flag.
COT/Countoff/Namearama/Prayer Requests/Announcements
Dad’s Camp!! -Kapowski will be making his rounds and collecting cold hard cash, Venmo, Duckett’s, seedy side deals, and yard work to cover your entry into Dad’s camp. Next stop, The Mount… so, go ahead and HC!
Great job to Cousin Eddie placing 3rd in his age group (out of 3) (I’m joking) (really not sure, can we get a fact checker?) at the Charity Chase this weekend!!! HBC finished 1st in his age division!! 🎉 Funky, Jake Brake, and Markup all pushed for Ainsley’s Angels and I believe Pantene, Suppository, Goodwill, and Flamer all finished strong. (I didn’t see all of it so sorry if I missed anybody)
TClaps to those guys 👊🏻
WOD:
Proverbs 14:1
”The wise woman builds her house, but with her own hands the foolish one tears it down.”
-it says “woman” but of course that is true for us men as well.
we all work hard to build our homes, our marriages, our relationships, our communities, our careers etc.
be careful, because sometimes it is us (ourselves) being foolish that can tear any of that down.
in F3, we talk about guardrails (aka habits) that we put into place to keep our vision/mission clear.
continue to always work on areas in your life that need clarity. Stay away from the things/people/places/thoughts that can tear your life down.
take inventory of where you spend your time. It it building your life up or tearing it down?
Thanks for reading and being part of my guardrail.
~SS
Comments are closed