ALARM

Date: 2023-10-09
AO: thefarm
Q: Squatter
PAX: Lumbergh, Sparky, Infinity, Matthew – Running Man, Firehead FNGs: None
COUNT: 6

WARMUP:
– 15 Overhead Arm Raises IC
– 20 SSHs IC
– 15 Rockettes IC
– 12 Willie Mays Hayes IC
– Mosey around the field

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2:
A – Carolina Dry Docks
L – Bonnie Blairs
A – American Hammers
R – Jump Rope
M – Merkins

Set 2 x2:
A – Dips
L – Squat Jumps
A – Mountain Climbers
R – Rockette Hillbillies
M – Merkin Jack

MARY:
– 15 Flutter Kicks IC
– 30 LBCs
– 20 Rosalitas IC
– 20 Freddy Mercury IC
– 60s Bear Hold

ANNOUNCEMENTS:

COT:
I am currently reading the Freed to Lead F3 book and learned about the Sad Clown syndrome. This read really struck a cord with me because I could see myself in the words of these authors, I was a Sad Clown. In 2016, if you looked at my life from the outside you would see nothing but success and happiness, a beautiful family, wife and kid, I was working for the best software company in the world, and yet I was deeply depressed and could not understand why. I wish I had found F3 back then, it took years working with a therapist and assisting support groups for me to understand that I was missing in my life what I now know to be the three Fs. Fast forward to today, I am well on my way to becoming the best version of myself. I am thankful for my friend that recommended F3, in the last 8 years I have done a lot of work to improve my 2nd and 3rd Fs but this is exactly what I needed to complete a solid foundation for me to build the best version of myself.