1/4/2023
Weather: 28°F 🌔, Wind: NW 11mph
QIC: BetaMax (Happy Birthday! 🥳)
PAX: Unicycle, Dr. Thunder, Peg Leg, Lincoln Log (respect²), Pain Killer, BetaMax
FNG: 0
Welcome: Recited F³, 5CP, Mission, Credo, and Disclaimer* from memory.
Warm-a-rama
- Motivators (5, 4, 3, 2, 1)
- Tappy Taps (10 IC)
- Big Ones (10)
- Mountain Climbers (10 IC)
- ATMs (10)
- Failure to launch (5)
- Cherry Pickers (12)
The Thang | 3 Station Partner Competition
Three cones were located around the track. Partners ran to each station, completed the 3 exercises listed at each station (7 reps of each, 14 of each, 21 of each) and returned to the middle cone in the field before running to a different cone.
CARDIO Station
- Burpees
- SSH
- Mountain Climbers
UPPER BODY Station
- Diamond Merkins
- Carolina Dry Docks
- Dips
LOWER BODY station
- Lunges
- Jump Squats
- Copperhead Squats
Those who finished first, returned to the middle and began assorted abdominal exercises.
OMAHA | 0604
6MoM
Listened to some motivational speakers reminding us why we should never give up and keep accelerating, while YHC called out different abdominal exercises to do AMRAP.
Name-a-rama / Announcements / Prayer Requests
CSAUP is coming up on January 28th. Start your pre-run training now!
January Murph Challenge is underway. Sign up via details on Slack under the #Murph channel
COT
*Shared a recent experience at a gathering where another PAX member wished me a Happy Birthday and asked how I felt about getting older. My response shocked those in attendance as I shared maybe it was time to give up working out because I was getting older. My friends didn’t accept that and encouraged me to keep going! Realized sometimes I get in a mental rut and need others to help me stay motivated. A couple of respect HIM are a constant reminder that my best days are ahead!
(*Summarized by Unicycle, please see Betamax for the actual details.)
Aye!
BetaMax
