November 8, 2022 | Trident AO | Tri-Faith at Sterling Ridge | Weather 44ish and cloudy
PAX: Chucky, Roadhouse, Almost Famous, Slick, Big One, Punching Bag (HATE), Pantyhose, Wait Time (RESPECT)
Q: Room Service
Room Service welcomed the PAX, gave the mission of F3, recited the 5 core principles and verified that he was not a professional. The PAX moseyed to the LinkedIn (hoping this mention will finally give me a free trial of Premium) parking lot for some warm-a-rama.
Windmills – 10IC
Imperial Walker – 12IC
Lowman – 2 each side
Sun Gods – 10IC (forward and back)
Cherry Picker – 15IC
PAX moseyed over to a small patch of grass that Slick had been manicuring for the special beaver blood moon…it did not disappoint
Crowd Pleaser up to 5 and back down again
PAX moseyed back to starting area to begin the thang
The PAX broke up into two groups to perform all exercises at each station. Crab walks between short distance and choice of back pedal, skip, karaoke for the long distance.
Merkins – 20
Air Squats – 20
LBC’s – 20IC
High Knees – 20IC
CDD – 20
Johnny Drama – 20IC
Flutter Kicks – 20IC
SSH – 20IC
Tempo Merkins – 15IC
Copperhead – 15IC
Frozen Freddy – 15IC
Burpee – 5
Baby dips – 20
Monkey Humper – 20IC
Heel touches – 20IC
Mountain Climber – 20IC
After both groups made it through the stations twice we lined up for some quick sprints in the parking lot. Roughly 150 yards of 25%, 50% and then all out – no hammies were popped so GREAT SUCCESS!
ETK – 15/side
Gas Pumper – 15IC (Big One had enough and touched his toes in protest – that guy)
Rancid Style American Hammer
COT: The Blood Moon that was semi present today is known for chaos, disruption and change. Typically these can be seen as negatives and it is classified as that on social media. Use the blood moon as a time to reflect on what isn’t going well in your life and how you can change that before the next moon arrives. Disruption is a part of life and being prepared and putting a positive spin on it can help in times of darkness.
Also, get out and vote today…we take it for granted but it is a privilege to have a voice.
Turkey trot coming up the morning of Thanksgiving, if you want a shirt by the workout you need to have your order in by this Friday
Veterans Day drive – check slack for deets
F3 retreat coming in January
Big One M’s family has a niece with dependency issues and a relative in the hospital that need prayers
All the PAX struggling with mental or physical issues that are preventing them from being out in the gloom