Date: 6/28/2022
AO: Trident
Pax: #19, Escobar, Skidz, Chiclets, Arm-bar, Heel Hook, Rowdy, Bayside, Obi-won, Singlet, Slow Clap, Oompah, Slick, EA, Skipper, Pitstop, Doggy Paddle, Rain-man, Safe Ride, Almost Famous
PreRun: Escobar, Pitstop, EA, Chiclets, Arm-bar, Bayside, Slick
QIC: Escobar
Conditions: Clear, 62 F, Humidity 69%. Wind 6.4 mi/h from SSW
Workout Outline:
Introduction:
YHC pulled up into the parking lot filled with Q-drenaline to 19 Pax post Pre-Run. What was supposed to be a mojo paced 2 miler turned into a uphill trident 8 minute paced mile because EA #hate clearly didn’t get the message. Despite that YHC shared our mission, credo, 5 core principles, disclaimer and what F3 stood for. YHC reminded the pax that we would do some exploring so to be mindful of both traffic and noise volume because we choose this. The ‘hood did not. But we would still conquer “The hill of Poseidon” aka Leawood Drive Hill.
Warm-a-Rama: The Pax moseyed to linkedin parking lot for the following Warm up. YHC warned the pax that we would do some shoulder stretches and they would thank YHC later for such benevolence and mercy.
Circle Up
• Side Straddle Hop IC x 25
• 15 Tappy Taps IC
• 15 Tater Taps IC
• 15 Big Ones IC
• 1 Arm Across the Chest and Stretch IC x 10 and Switch
• 1 Arm behind the head and stretch IC x 10 and Switch
• Both arms behind your back and lift up IC x 10
“That concludes Warm-a-Ram
Pre-Thang:
Shoulder Burners
• 20 Merkins ; 20 Count Planks
• 20 Alt Shoulder Tap IC ; 20 Count Plank
• 20 Carolina Dry Docks ; 20 Count Plank
Stand and Recover 10 Seconds x 3
• Sun Gods – 10 IC and Reverse
• Cherry Pickers – 20 IC
• Chinooks – 20 IC
Recover 10 Seconds
• Moroccan Night Club – 10 IC
• Seal Claps – 20 IC
• Overhead Claps – 20 IC
• Shoulder Press – 20 IC
Repeat Section 1
Hearing the mumble chatter in the background YHC cut the section 1 down to Merkins and advise the Pax it was time to head down to “The hill of Poseidon” and to pair up
Thang:
2 Man Grinder – Pair up with your partner and find another partner group
• Man 1: Runs up Leawood Drive to Morrison and Back and relieves Man 2
• Man 2: Complete BOMBS (accumulated partner count) Man 1 + Man 2 @ bottom of hill
50 Burpees IC, 100 Overhead Claps, 150 Merkins, 200 Big Boys, 250 Squats
Pleased with his work YHC called Omaha and advised the Pax to head to the shovel flags for Mary
Mary:
American Hammers Rancid Style
CoT:
James Allen wrote:
“Man is made or unmade by himself; in the armoury of thought he forges the weapons by which he destroys himself; he also fashions the tools with which he builds for himself heavenly mansions of joy and strength and peace. By the right choice and true application of thought, man ascends to the Divine Perfection; by the abuse and wrong application of thought, he descends below the level of the beast. Between these two extremes are all the grades of character, and man is their maker and master.”
The moral of the story is that we are master of our thoughts. Going up that hill we told ourselves a story that would either positively or negatively would impact our journey up the hill.
In life we tell ourselves a story and it is so important to be aware of that narrative and to control negative self talk. Our mind is such a powerful force in dictating an outcome
FNG: 0
Announcements / Taps:
• Labyrinth Launch on Thursday
• 1776 on Saturday 7/2
• 1st Friday Lunch at 11:30
• Prayers: Barbershop and M who welcomed baby girl Sophia (hey boo boo) congrats brother!
Prayer via Ball-o-Man: Rowdy
SYITG Aye!
Escobar