The snow covered grounds were no match for the 2 PAX at #BearCountry.
After the disclaimer, we warmed up (all IC): side straddle hops x30, imperial walkers x20, Windmills x10, Goof balls x10 (And yes that is exactly what you look like when completing this exercise).
Grab 2 dumbbells/plates and run 1 lap around the school; 1 dumbbell/plate for lap #2; and no dumbbell/plate for lap #3 (Your own pace for each lap). Plank up until every man finishes at end of each lap. Audible was called due to ice and laps 2 and 3 were to the back of school and back (same distance just different route). 3 laps approximately 1 mile.
Next up, modified deconstructed burpees: Bobby Hurleys x10, Merkins x10, leg thrusts x10. Rinse and repeat in descending reps until x1. Each set on your own.
Mosey to picnic tables for plank compass (10 derkins facing north; rotate 90 degrees to the east, do 10 merkins; rotate 90 degrees to the south, do 10 irkins; rotate 90 degrees to the west, do 10 merkins; rotate back to the north).
Mosey back to parking lot side of school to entrance doors for a little ab work: Flutter kicks with dumbbell x20 (IC), Freedom twists with dumbbell x20 (IC), Big Boy Situps with dumbbell x20, Flutter kicks with dumbbell x20 (IC).
Repeat plank compass
Repeat ab circuit (15 reps)
Repeat deconstructed burpees (only x10 and x9 sets)
Repeat ab circuit (5 reps unbroken through all exercises)
Finish with best exercise of the day (run all weights back to YHC’s trunk)
Circle of trust (COT):
Live in grace. Failure is not final. This does not mean that we are exempt from the consequences of failure but that we should not wallow in them for longer than is healthy. These points were pulled from a recent podcast which discusses how to teach your 2.0s this concept (http://livingontheedge.org/broadcast/teach-them-failure-is-never-final-part-1/daily-radio#.WHgnIPkrLIU and http://livingontheedge.org/broadcast/teach-them-failure-is-never-final-part-2/daily-radio#.WHgnO_krLIU).
Jan is #BringAnFNG month. PAX who brings most FNGs wins a shirt of their choice from the F3 Gear Store (http://f3.mudgear.com).
Mark your calendars now for our CSAUP (completely stupid and utterly pointless) event on Jan. 21 in Richmond. It will be a convergence workout travelling between multiple AOs. Point of contact: F3 SpaceMonkey ([email protected]). Pre-blast is posted (http://f3nation.com/2017/01/06/pre-blast-f3-rva-frozen-triangle-csaup/).