Date: 2024-01-24
AO: theaerie
Q: Stewie
PAX: Rocketman, Lonestar, Kiwi (DR F3 GrandStrand)
FNGs: None
COUNT: 4
WARMUP:
SSH
IW
Windmill
Batwings
Cherry Pickers
Mountain Climbers
THE THANG:
The usual turf field is still snow covered and melting so took it out to the grimy salt covered parking lot. Hence, we walked away dirtier than usual.
Workout is similar to Dora 1-2-3 :
Pair up. Pair1 starts with exercise, Pair2 Moseys a lap and does 1 burpee halfway around. When 1 lap is completed, flapjack and continue counting where Pair 1 left off until 100 reps, then immediately move to the 2nd exercise to complete a set. 3 sets completes a round.
At the end of each round all PAX perform a MoM lap.
Round1
100 SSH (4ct) + 100 Plank Jacks (4ct)
100 Thruster+ 100 OH Press
100 Squats + 100 k Bell Swings
All Rifle carry 1 Lap
Round2
100 LBC + 100 Flutter Kicks (4ct)
Had 3 rounds planned but stopped here due to time…
Motivators on 8
DR Pax led us in some Jack Webbs
MARY: nope
ANNOUNCEMENTS:
Feb 3…Sky Meadows Ruck
Mar 2…CSAUP
May ?…Goruck marathon
COT:
“Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” ROMANS 12:2
5 steps to transform yourself emotionally:
Rick Warren:
1. Reveal the hurt
2. Release those that have hurt me
3. Replace old thoughts with God‘s truth
4. Refocus on the future
5. Reach out to help others that are hurt
Prayers for DR PAX’s friends going through difficult times.
F3 The Capital 