WarmUp: SSH, Imperial Walkers, Don Quixotes, Beet Pickers, Willy Mays Hayes, LBACs, Grady Corns, and short Mosey.
Five rounds of:
– 30 sec Wall Sit while passing the Wall Ball back and forth – 30 sec Balls to Wall
– 60m Sprint
– 20 Merkins
– 60m Sprint
Mary: Down Dog Crunches, Bird Dogs, Australian Snow Angels, Flutter Kicks, StarFish Crunches, and American Hammers.
Announcements: Next F3 regional convergence workout will be the Grunt on Saturday, November 12th, 0700 in front of Lincoln Memorial.
CoT: I was talking with a prospective PAX yesterday, trying to explain why we meet early in the morning for our workouts. The following quote came to mind: “If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed” (Admiral McRaven, Make Your Bed). Posting at an F3 workout is like making your bed in this context, but so much better. Your workout in, sporting some sore muscles, you can go throughout the day feeling like a beast, taking on more challenges, and exerting more leadership in your work, family, and community. And you will reap the rewards of your diligent effort not only that day, but throughout your life.