Backblast! Ladder & COUPON Carry
DATE: 2023-07-31
AO: #ao_lightningrod
Q: @Goon
PAX: @Red Curry @Stray Cat (Portland, OR) , Sketch, Link, Paris
FNGs: 1 Paris
COUNT: 6
MISSION | PRINCIPLES | DISCLAIMER
F3 is a community of men holding one another accountable to become better.
Fitness is what brings us together,
Fellowship is what creates long lasting relationships, and
Faith is what motivates us to serve and improve our communities.
WARMUP:
SSH
Grandpa Jacks
Imperial Squat Walkers
Daisy Pickers
Toy Soldiers
Arm Circles Forward
Arm Circles Backward
Partner Arms
THE THANG:
DO 1 REP OF EACH EXERCISE.
DO A SIDE TO SIDE (STS) CARRYING COUPON.
THEN ADD 1 REP FOR EACH ROUND.
1 reps of each exercise. STS.
2 reps of each exercise. STS.
3 reps of each exercise. STS.
4 reps of each exercise. STS.
EXERCISES
PERFECT MERKINS
JUNGLE BOY SQUATS
BLOCKEE
CARRY options = GRIP, Farmers/Luggage, Rifle, Front Rack, Shoulder
MARY:
No time for Mary
COT:
You are holding a cup of coffee when someone comes along and bumps into you or shakes your arm, making you spill your coffee everywhere.
Why did you spill the coffee?
“Because someone bumped into me!!!”
Wrong answer.
You spilled the coffee because there was coffee in your cup. Had there been tea in the cup, you would have spilled tea. Whatever is inside the cup is what will spill out.
Therefore, when life comes along and shakes you (which WILL happen), whatever is inside you will come out. It’s easy to fake it, until you get rattled.
So we have to ask ourselves… “what’s in my cup?”
When life gets tough, what spills over? Joy, gratitude, peace and humility?
Anger, bitterness, victim mentality and quitting-tendencies?
Life provides the cup, YOU choose how to fill it.
Today let’s work towards filling our cups with gratitude, forgiveness, joy, words of affirmation, resilience, positivity; and kindness, gentleness and love for others.
Source: Austin Tang
ANNOUNCEMENTS:
CSAUP @ Ghosts was awesome.
August CSAUP = Timberline Trail this weekend
Expansion happening!!
Upcoming random 2nd F events:
– Brewery Series Runs
– Obstacle Course Races
– Cyclocross
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