THE SCENE: 45* – getting back to nice weather
F3 WELCOME & DISCLAIMER
Tempo lunge x10 IC
Merkins x10 IC
Windmills x8 IC
Burpees x5 OYO
SSH x20 IC
Mosey out of start point to amphitheater. Assemble in front of stage for some super sets. Do first three exercises in a row, OYO, with no rest in between. Plank on stage and wait for everyone to finish. Then back to the front of the stage for the next three exercises. As quickly as possibly OYO and plank waiting for everyone to finish.
- Left leg step ups x11
- Right leg step ups x11
- Box jumps x11
Plank and wait for everyone to finish, then straight into:
- Derkins x11
- Dips x11
- Merkins x11
Plank and wait until last man finished. Back at it and repeat all six exercises in the same fashion. Recover and 10 count. No mosey to the next routine, stay at the amphitheater stage for Super 11’s (11 seems to be the number of the day). Perform 11 BBSU’s, run the stairs to the top, perform 11 pull ups on rails. Return to the bottom and go from 10 to 1 reps on both exercises. When finished, plank it up on the stage. Recover and 10 count.
Mosey back past the start point to the front of L&N Stem Academy. Everyone grab a rock (or two if they want some fun). Rock exercises as follows:
- Curls x30 and rest with rock pressed overhead
- Squats x30 with rock pressed overhead
- Curls x30 and rest with rock pressed again overhead
- Arms straight out, rock lifts x30
- Overhead press x30
- Curls x30
- Situps x30 with rock pressed overhead
Mosey back to start point.
Had about three minutes left upon arrival, and Q only had one thing left to do. Boat/Canoe. After a few iterations of plain holds, 5 on 4 count flutter kicks while in canoe, then 5 on a 4 count OH claps in canoe. A few more iterations of regular holds. 30 seconds left Q told PAX all we had was 30 seconds, and to hold canoe for that long or until they had to drop.
COUNT-OFF & NAME-O-RAMA
11 Strong, including one flying headlock who departed early: Mark (FEH), Swanson, G6, Bareback, Cowbell, The Voice, Rousey, Half Caf, Amazon, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
I’ve kind of had a recurring theme in my word, which is struggling with failure. Constantly worrying about failing at my job, failing as a friend, failing as a future spouse and father. Then I read things that say if you’re not failing at something then you’re not trying hard enough or trying new things and that failure is the best way to learn. So failure is always there, be it good or bad. However I came across a quote which really struck me, so I decided to share it. From Francis Chan:
“OUR GREATEST FEAR SHOULD NOT BE OF FAILURE, BUT OF SUCCEEDING IN THINGS IN LIFE THAT DON’T REALLY MATTER.”