PAX: Deflator, Grease Monkey, Bratwurst, Momentum, Rogue, Rapid-J.Snow, Booking, Riot, Bone, Rousey-F3Grandstrand FNGs: Taken (FNG), Shake’nBake (FNG)
WarmUp: Copperhead Squats, Don Quixote, Michael Phelps, LBAC with leg raised, Merkins, and Mountain Climbers.
The Thang: HIIT stations with Toys
While listening to classic rock hits, we executed the following workouts in stations, 40 sec on, 10 sec off rotations through all of them three times: Resistance Band Thrusters
Slosh Pipe Walking Lunges
Leg Raises over Coupon
Resistance Band Merkins
Resistance Band Bent Over Rows
Resistance Band Squats
Core Exercises: Flutter Kicks, LBCs, Elbow Plank, Penguin Crunches, Side Plank, Side Crunches.
Observations: This was a workout where the PAX set their own difficulty—how hard they pushed or did not push was up to them. All appeared exhausted, especially YHC, indicating we all pushed ourselves hard. This indicates our determination to succeed, and is a mark of good character.
Proverbs 27:17 – “Iron sharpeneth iron; so a man sharpeneth the countenance of his friend” (KJV). F3 simplifies this verse to “As iron sharpens iron, so one man sharpens another.” I like to blend the two, as I like the use of the word “friend” in the KJV: “As iron sharpens iron, so a man sharpens his friend.” We are all out here to sharpen not just ourselves, but each other. Together we will reach our goals more quickly and with more meaning.
In that spirit, be mindful of those around you who are struggling and need your encouragement. Rather than asking how someone is doing, just let them know you were thinking of them and wish them well.