Great group of 15 this morning for Expresso or is it Espresso? Who cares? Here’s how it went:
Warmup: SSH, Humpy, High Knees (or quasi high knees in my case), Butt Kicks
Spoke with 8 spokes: 5 Burpees in the middle each time, 15 Merkins, 15 WWII situps, 15 Plank Jacks, 15 LBC’s, 15 Carolina Dry docks, 15 Dying Cockroaches, 15 Swerkins, 15 Flutterkicks,
Someone found a soccer ball and I called crossbar but hit the goal just below. I told the guys if I missed we were going to rinse and repeat the spoke…..🦗🦗🦗. Just kidding let’s mosey and I heard lots of sighs.
Mosey to block pile and partner up for: Curls, Rows, Overhead press, Bench press, and Russian Twist while partner did Bear crawl, Duck walks, Lunges, Burpees, and Broad jump and ran back
Mosey to low wall and tunnel of love for: Tricep dips, Step ups, People chair wall sits with Muhammad Ali’s and Joe Frazier’s.
As we were moseying back to the flag for abs the soccer goal was calling me back for a crossbar challenge. So we moseyed to the goal. Hit the crossbar=no exercise; Hit the net in the air=ab exercise; Hit the goal on the ground 3 burpees, miss the goal 5 burpees. I believe Suppository was the closest to hitting it. But in everyone’s defense the ball was flat and the grass was wet. Although, Humpy and his wise self walked up to the goal with the ball in his hands and threw it at the crossbar. (He’s right I never said you had to kick it).
Mosey back to the flag for COT and WOD: the word was from a podcast I listen to called Entreleadership and they had Simon Sinek on talking about how people should look at business as infinite not finite. Too many businesses look have a goal they want to achieve and that’s it. What happens when they hit that goal…what next? If we look at business and life as infinite we will build stronger relationship that last and have a stronger impact on life.
There was quite a bit of mumble chatter in between the workouts. Some talk of how Cousin Eddies shirt still absolutely stinks even after he cut the sleeves out. There was some comments about how I can’t lift my knees on the high knees exercise #getting old.
Good to have Logan (FNG) aka Erector our for his first F3 experience. Good to see some of the regulars.
Flamer out!
Comments are closed