YHC realized after a recent Expresso Q that when pax have to count, they don’t talk…at least the ones actually counting. Since mumblechatter is one of the best parts of an F3 workout, too much counting has to be avoided. Bring on the AMRAP.
Back in my group fitness leading days, we used an app called the GymBoss Timer, which allows you to create your own intervals….problem solved.
Rucks on, Warm-up: squats, LBAC’s
Ruck: 5min, Sit-ups: 25s, Deadlifts: 25s, Overhead press: 25s, Bent-over rows: 25s, Squats: 25s, Merkins: 25s
5 Rounds
WOD: Do the right thing, because it’s the right thing. We’re constantly faced with choices. Sometimes there’s a right choice, but it may be the hard choice…do it! Colossians 3:17 tells us whatever we do, do in the name of the Lord…if we make our choices based on a higher power instead of our own feelings or comfort, imagine what we can accomplish and the impact we can have. You never know who is watching that will be inspired to do the same thing. (A story was shared, but you had to be there to hear it.)
Challenge: Today, be mindful of the choices that are presented to you today…pick up that piece of trash, speak to that person that’s all alone, hold that door for the next person. We’re called to live 3rd…and it comes down to our choices.
Moleskin:
-just because the timer goes off, doesn’t mean you have to drop into sit-ups, especially when there’s not even a shoulder by the road-#modifyasneeded
-the latest Foothills newsletter is great. If you didn’t get it, check your SPAM folder, not there,, have your site Q share your email address on the SiteQ channel
-YHC gave the Disclaimer, but not the mission (I know… I’m embarrassed) so here it is: “The mission of F3 is to plant, grow, and serve small workout groups for men, for the invigoration of male community leadership.”
Get after it! Medball out
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