Rolled into the Bee Hive and was greeted by the five PAX returning from an hour long Ruck. Good work guys and can’t wait to get back out there. Eleven Pax showed up for the workout and we started a 1/4 mile mosey to the football parking lot. Two more Pax showed up during the Warm-A-Rama. That meant 20 “Encouragement Burpees” would be awarded at the end of the Beatdown.
WARM-O-RAMA
We Moseyed to the football field parking lot and …
SSH 20 ic
Neck rolls 5 each direction
Morrocan Night Clubs x 15 ic
Trunk Rolls x 5 each direction
Abe Vagodas x 15 ic
Grass Pickers x 15 ic
Mokey Humpers x 10 ic
Two minutes to stretch
Then we relocated to the goal line to complete …
THE THANG — Wilt Chamberlain Episode 4
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50 each exercise
100-yard sprint/run to other goal line
Mokey Humpers ’till SIX
then 50 more of each exercise
mosey 100 yards to the start
plank for the six
The exercises:
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Squats
LBCs
Lunges {50/side}
Flutter Kicks 100 {50/side}
Merkins
Squat Jumps
American Hammers
Carolina Dry Docks
6MOM
The rounds of Mary was done in a Dealers Choice fashion with 20 “Encouragement Brupees” awarded.
COT
Count-O-Rama, Name-O-Rama
BOM …
Naked Man Moleskin
There comes a time in every man’s life when he looks in the mirror. Some, perhaps most, take that look and turn away. Too scared to face the hard truth of what is in his heart he goes about his day only to face the mirror again another day. Guys, I encourage you to find that mirror and disrupt your status quo. When a man has the courage to face the hard truth that man is at the trail head of an amazing path. A journey riddled with stones and branches that will trip him up and scratch him along the way. The path beholds the struggles we all see and feel. With the courage to take that first step will come more strength for the next. Before you know it a view arises that makes the journey well worth it. So what is your Hard Truth?
There are a few opportunities for you to Disrupt your Status Quo and Accelerate on a new and different journey.
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ONE WORD 2020
Beaker is leading the charge with an idea that will help you become a better man. Click Here to learn about One Word, then post about your word for the year 2020 in the comments.
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Nutrition – Your “Queen”
Sensei has stepped into a role that will help us all. With his knowledge of fitness and nutrition he has started some great things in F3 Lehigh Valley. Take the first step to becoming better physically. There are two components that will help you.
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Nutrition: Click Here to learn about the challenges Sensei has started.
Fitness: Sensei has also created some workouts to challenge the PAX. You can do them on your own or use them to lead a workout. Click Here to see those challenges.