May 6, 2022|AO – Golden Spike | Burke High School | 55° F

PAX:  Wait Time (Respect), Ozark (Respect), Tater Tot, Mother Goose, Vandelay(Respect), Big One, Dirty Bird, Birdman, Romeo, Black flag, Z-Bo, FDIC, Merch, Chiclets(Respect), Mufasa, Khakis(Respect), Tin Cup, TC(Respect), Golden Pike, Space Bar, Waterboy, Q-Tip (Respect, Respect),  and Saul

Q: Saul

Welcomed 22 PAX to Golden Spike. Saul explained the mission of F3, checked for FNGs, gave the necessary disclaimer and reminded PAX to modify as needed.

1 – Warm-A-Rama

PAX moseyed to the parking lot east of the field and then proceeded to through the following exercises: 

• SSH 20 IC
• String Rippers 10 IC
• Big Ones10 IC
• Plank Jacks, Mountain Climbers, and Groiners -One set of 7 and one set of 5

2 – Pre Thang-7s

Pax moseyed over to a different section of the parking lot for the pre thang. On one side of the lot, the Pax did 1 Merkin, then sprinted half way across that section of the lot, and did 6 Squats. Then 2 Merkins and 5 Squats. The Pax continued this routine back and forth until 6 Merkins and 1 squat was performed..

3-Thang

PAX moseyed over to the football field

PAX partnered up,

• One partner works through the circuit below.
• Second partner run a ladder-> goaline to 20 AND goaline to 50 yd line
• Then, second partner picks up where first partner left off on exercise
• Circuit
  • 50 burpees
  • 200 air squats
  • 100 Low Dollies
  • 100 Merkins
  • 100 flutter kicks IC

Rinse and Repeat

3– 6 MOM

• American Hammers-

Circle of Trust:

• Announcements- Brick Builder

• Words of Wisdom-

I have a simple but important message for your today. What if I told you that you could do one thing every day and it would provide the following benefits: make your sleep better; improve your immune system; make you less likely to get depressed or anxious; and improve your optimism.

I bet all of you would be jumping at the opportunity to do this every day. It’s very simple but a lot of us don’t follow through with doing it though. I’m guilty of it. I’ve been guilty of trying to implement it and failing to implement it. I have been better the last two weeks doing it though and that’s made a world‘s difference. That simple thing is gratitude.

Every morning I wake up I’m thankful for the opportunity to be a father, husband, coach, attorney, etc. I try to keep it simple and be thankful for the air I breath or seeing the sunrise. Instead of thinking about all my worries when I wake up in the morning I think about all that I am grateful for. It’s the best thing to do right of the gate in the morning.
Today, I wanted it to be a fun filled work out, listening to carefree 80s music. We have this unbelievable gift of being able to work out every morning if we so choose. It’s pretty much our recess for the day. Cherish it. Be grateful for it.I would encourage you to adopt your own gratitude practice in your life if you haven’t done so already.
It’s one simple thing you can do with a profound impact

Aye!

Saul