17 Pax’s came out this morning to help service the Bethel trail and get in a nice workout. Was nice catching up with HHH from the 0500-0600 mulch work, but when the 0600 crew came to help that when we really made a dent in the mulch! Below is what we did yesterday.
Warmup:
GM X 10 IC
SSH x 25 IC
Bean Pickers X 15 IC
Hillbillies X 15 IC
Arm Circles Forward & Reverse x 15 IC
Light Pole Lap
The Thang:
Mosey over to Mulch area in gravel lot
Teams for four paired up & 3 worked on remaining mulch on trail & timer one Pax hit five light pole lap & drop and do five merkins at each light pole. We all did one round, and finished quickly.
Mosey down to pavement for Tabata time( 20 Second AMRAP, 10 Second recovery. We did five rounds of below seven exercise circuit.
Merkins
WWI’s
Squats
Curls
High Pulls
Military Press
Skull Crushers
Mosey over to Gary Sportsman’s Club
Step ups x 20 IC
35 LBC’s OYO
Right Side Step ups X 20 IC
35 LBC’s OYO
Light side Step ups X 20 IC
35 LBC’s OYO
Dips x 10 IC three sets
Mary:
Flutter Kicks x 20 IC
Low Dolly X 15 IC
Fire Hydrant x 15 IC
Bird Dog X 15 IC
Plank out remaining 15 seconds.
Moleskin:
Thank you for all for posting, and crushing this one. Really appreciate the effort of all the pre-mulcher’s. Felt good improving the trail for Bethel, and paying it forward with a nice service project for Bethel!
Definitely been too long since my last Q, and will strive to lead more. I do enjoy getting the opportunity to lead you great gents! Just a little challenging when can only lead on Saturday’s, still trying to juggle the work/F3 balance. I am very grateful for all my F3 brothers. One thing I did this past year was start a gratitude journal, this has been really helpful in mental growth. They say practicing daily gratitude really helps rewire your mindset. The format is simple right down 3 things grateful for, 3 things that would make today great, and you write a brief daily affirmation in morning. Then at night you write down 3 acts of kindness you did during the day, and review how your day could have gone better. You men are in my journal frequently, and truly grateful for the impact you have had on me. Happy Mother’s Day to all the F3 Mom’s! Thank you all! Until next time, Mufasa.