May 18, 2022//Memorial Park//AO-Futurerama//
Pax:Demogorgon, Stitches, Greasefire, Mac and Cheese, Ranch, Doll Face, Bovine, Schlitz, Beeps, Spaghetti-o’s, Paddles, Side Dish, Gunner, Buns of Steel, Spreadsheet, Stapler
Q:Frosty
We met at 5:30. Frosty gave the mission statement, creedo, reviewed the 5 core principles and safety disclaimer.
What makes Frosty uncomfortable? Burpees. BUT! There is hope! I remember wishing I could do even 50% of a beatdown. Slow Pitch told me I’d be doing a whole beatdown plus pre-running. Hogwash I said! But I did. And I did modified Murphs because I can’t do pull-ups yet. And I ran a half marathon at a 10:36 pace! Burpees. I don’t like em’. Who wants, errr- who is WILLING to lean into them a little with me today?
Great! First, let’s warm up.
Warm O’ Rama
- Tappy-Taps
- Big-Ones
- Windmills
(Something I kind of stole from Honey Stinger) - Circle gets the square – on the stairs – just to raise our heart rates a little
(Run up the stairs on one side, shuffle to the opposite end of the stairs and run down, shuffle to the opposite side and run up. Rinse. Repeat)
Pre Thang: Demystify?
Circle around the memorial for the pre-thang.
Each PAX take turns leading a set of exercises. The exercises in the rotation are. We did 5 rotations.
- FIVE 6-Count Burpees
- TEN Side Straddle Hops
- FIFTEEN Dips
Thang: Deconstruct
This exercise is your basic “String-Of-Pearls”. The only twist is each pain station does a “superset” of exercises. When you add these exercises together, it is the Burpee.
Stop #1: 10 merkins, 10 groiners, 10 squat-jumps (this is 1 superset)
Stop #2: (2 supersets)
10 merkins, 10 groiners, 10 squat-jumps
10 merkins, 10 groiners, 10 squat-jumps
Stop #3: (3 supersets)
10 merkins, 10 groiners, 10 squat-jumps
10 merkins, 10 groiners, 10 squat-jumps
10 merkins, 10 groiners, 10 squat-jumps
We find ourselves at the bottom of the hill. This hill owns me. This is where I merlot’d. Let’s get uncomfortable. We took the hill at our highest sustainable speed and YHC nearly merlot’d again. That’s ok, it just means I was pushing myself. PAX were encouraged hustle back for the six if they were first or do burpees til the six arrives.
Mac and Cheese and Grease Fire graciously lead another set of Merkins and Groiners while I figured out if I was going to hurl or not.
7 MOM:
20 box cutters, 20 flutter kicks, 20 frozen freddies then Rancid Hammers
Mumblechatter:
Announcements/Prayer Requests:
Brick Builder pregame Friday evening
Brick Builder Saturday
Rancid and Othello at the Rabbit Hole Sunday
12 in 22 next weekend
Check Slack for more
Prayers for Spaghetti-O’s M as she navigates through some mental health issues, Mac and Cheese’s grandma, my cousin Bobby is still fighting cancer with good results and my friend Teresa is awaiting test results from Mayo.
COT:One night on my honeymoon, Mary and I were at dinner just happy as can be. As we reviewed our day we realized that was the day we had a flat tire, I lost the wedding band we had bought that day and lost my prescription sunglasses. “Boy” I said. “If you add all that up, that paints the picture of a pretty shitty day.”
But it wasn’t. It was a great day, because we were together and our attitudes were incredibly positive. Of course, we were in Hawaii which makes it a little easier.
I’ve heard some great COTs since I’ve been in F3. Earlier when I mentioned wanting to come back until I could do even 50% of a beatdown. I would show up and fail, then get to the COT and get inspired. I started reviewing where I could have pushed harder. A lot of it was attitude. “Modify the activity, not the effort” – that’s attitude. Samples great COT – “You can’t put the toothpaste back in the tube” about keeping your mouth shut in emotional situations- that’s attitude. So much of what I’ve learned here is attitude.
Sometimes that is difficult. I have from depression. I’m not depressed. I have depression. It’s sneaky. It effects my attitude, my actions and even my health. What can I do? I can stay honest about it. I can get help from the professional side. I can exercise. I can make good choices and most of all I can work on my attitude! What am I grateful for? What makes my heart feel good? My M, F3, AA, my job, my friends – there is so much positivity in all these things if I just open my stinkin eyes.
I wasn’t very positive before I wrote this. I wasn’t very inspired. By the time I was done, I was sitting at my desk, tears in my eyes, incredibly grateful for all the gifts in my life. Once again, F3 comes through.
Thanks for letting me lead
Aye- Frosty