THE SCENE: muggy yet vaguely inspiring
F3 WELCOME & DISCLAIMER
- -Michael Phelps x10 IC
- -SSH x20 IC
- -Squats x20 IC
- -Merkins x10 IC
Mosey down the path, through the lower parking, periodically doing the following: Lunge / Side lung / Bear Crawls / Merkins / American Hammer / Dips
Mosey to big field.
Derby Race. With a Battle Buddy. 1st Pax runs the lap. 2nd Pax does the exercise. Switch when runner finishes a lap. AMRAP 3 Minutes. Rest 10 seconds. Then repeat with new exercise.
- Carolina Dry Docks OR Hello Dolly
Mosey to another hill with 3 tiers (“something something’s Charge?”)
At the base.
SSH x30 IC. Run up the hill. Jog down the hill. Plank until everyone is back.
Squats x30 IC. Run up the hill. Jog down the hill. Plank until everyone is back.
Merkin CHOOSE YOUR OWN NUMBER OF REPS, OYO. Run up the hill. Jog down the hill. Plank until everyone is back.
Then. Run up and down hill AMRAP in 3 minutes.
Mosey to steps in front of Asylum.
Derkins on the benches x10 OYO
Then run up the steps. Jog down the steps.
Rinse and repeat AMRAP, 3 minutes.
Mosey to AO
5 minutes of Dealers Choice.
COUNT-OFF & NAME-O-RAMA
8 brave souls
CIRCLE OF TRUST/BOM:
If you haven’t read it, I encourage you to read The Goal by Eliyah M. Goldratt (link below). If you’re not into reading, practice the art of asking yourself this simple question throughout your day in various situations, “What is the goal?” Whether it’s a difficult conversation with a spouse or deciding which task to tackle next at work. This simple question can help you dig through your personal biases and pay closer attention to the incentives and mental frameworks that are dictating your decision making.