7 Minutes in Heaven(ish)

DATE: 2023-01-24
AO: Delphi
Q: Pop Fly
PAX: Hightower, Nano, Glee, Zeus, Doodles, Dunder, Hoolihan, YNAB, Peanuts, Juneau, K-Pop, slider FNGs: None
COUNT: 13
WARMUP: Mosey around the field. A couple of stretches. A couple of merkins, and some extended time going from Cobra Kai to whatever the reverse of Cobra Kai is.

THE THANG:
(1) PAX completed 2x 5 Sets of 10 of the following w/ coupon: – Cross-Over Merkins
– Lateral Raises
– Kettlebell Swings
– Tricep Extensions
– OH Press

(2) 7 minutes in heaven. PAX performed 7 minutes of EMOM. From Goal Line – Pax perform 1 Burpee, Run to the opposite 45yd line and back. Repeat-o

(3) Wall Sit with Bear Crawl. PAX lined up on the wall in the sitting position. 1 at a time, PAX crawled from start to end. PAX could not proceed until the bear crawling PAX reached the of the line

(4) PAX completed 2x 5 Sets of 10 of the following w/ coupon: – Cross-Over Merkins
– Lateral Raises
– Kettlebell Swings
– Tricep Extensions
– OH Press

(5) 7 minutes in heaven. PAX performed 7 minutes of EMOM. From Goal Line – Pax perform 1 Burpee, Run to the opposite 45yd line and back. Repeat-o

MARY: 30x Big Boy SUs with Coupon + 12x Big Boy Sit Ups with Coupon.

ANNOUNCEMENTS: Sign up to Q. Sign up to Support the GTE Ruck.

COT: (Delivered by Hightower)
What has F3 done for me? I’m betting there’s no hesitation responding, how it’s helped you personally, community, maybe your family. But flip the question around, what have I done to help F3? What’s your response?
Our core principals are that we’re peer lead, free & open to all men. Look around, look at all these guys that have benefited from F3. You come out in the cold, rain and gloom to get better physically and mentally. But what are you doing to help your fellow brothers out here in the gloom or the ones that haven’t posted?
Example, how many times have you posted this past year? At this AO, a bunch. I see you out here almost every week. Yet how many times have you Q’ed?
What I enjoy coming out to Delphi is seeing all of you, this large group, all pushing hard to get better. Yet I’m personally disappointed that it’s the same 5-6 guys picking up the Q. If everyone here signs up for Q, we would sign up booked until April. Q’ing is the bare minimum you can do to help F3, this AO, this region. You have so many strengths, yet you’re holding back, why? What will it take for you to Unlock yourself to share yourself to help F3. I leave you with this question, what can I do to help F3 in 2023?

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