Warm Up:

-Get down into low plank…strengthen that core while we say the 5 core principals.

-Abe Vigoda (x2 IC)

-Grass Pickers (x7 IC)

-Imperial Walkers (x20 IC)

-Arm Circles (x24 IC)

-Stargazer for a few seconds…

-Flutter Kicks (x5 IC Slow…x5 IC Fast)

The Thang:

-Sprint to Tennis Court

-Suicides w/ Monkey Humpers on tennis court

Sprint to center of first court: Monkey Humpers (x5 SC), sprint back to start

Sprint to center of courts: Monkey Humpers (x10 SC), sprint back to start

Sprint to center of far court: Monkey Humpers (x15 SC), sprint back to start

Sprint to far end of far court: Monkey Humpers (x20 SC), sprint back to start

-Flutter Kicks (x10 Fast IC)

-Sprint to b-ball court…repeat suicides w/ Hand Release Merkins (x5 SC, x10 SC, x15 SC, x20 SC)

-Flutter Kicks (x10 Fast IC)

-Rail Road Tracks to grassy area near bathrooms:

-WWII (x12 IC)

-LBC (x20 IC)

-Flutter Kicks (x10 Fast IC)

-Tunnel of love to Pavilion

-Mario (Double Box Jump) (x10 IC)

-Dips (x25 IC different speeds)

-Calf Raises (x25 IC)

-Flutter Kicks (x10 Fast IC)

Mosey to Inner Den

-Pull Ups (x10 OYO)

-Burpees (x10 OYO)

-Flutter Kicks (x10 Fast IC)

-Do-Ah-Diddy w/ Mountain Climbers til everyone goes once.

-Big Bang…long, low plank, while Q talks:

-This exercise represents us and F3…we come together in the gloom and do hard things, so we’re stronger and more resilient to go away from this place, on our own, to face the challenges of the day.

-Run 20 paces, LBC (x20 SC), run back to circle, choose different spot

-Run 40 paces, Flutter Kicks (x40 SC), run back to circle, choose different spot

(Hoped to do more, but time didn’t allow it)

-Mosey to flag

Mary:

-SSH (x10 IC)

COT:

Like I said for the Big Bang exercise…we come together in the gloom and do hard things, so we’re stronger and more resilient to go away from this place, on our own, to face the challenges of the day. There will come a day when you won’t be able to do this, but today is not that day, so I’m glad you choose throw off excuses, show up, do the work, and not take your health for granted! When we got into that close plank circle, all of us breathing heavy, we couldn’t see because of all the steam coming off of us. I think back to that, and I hope that the breath in your lungs in that moment reminded you that you have another day of life and purpose! You GET to do show up in the gloom and do the hard thing. You don’t have to do it, you GET to do it! You GET to go home to your family, you GET to go to work, you GET to tackle life. You’re another WO closer to being the strong leader, husband, father, son that you’re needed to be. Keep pushing that rock up the hill, fight against the ease, and laziness. Don’t be afraid of failure, rather fail forward. Failure is just a waypoint, not an endpoint. You are here for a purpose greater than yourself. You’re here to become stronger and more reliable…so your brothers in the gloom can rely on you, your family can rely on you, and your community can rely on you. I love you guys!

-Prayers for Red Card/Trojan and their family, with the sickness running through the family.

-Prayers for Rapunzel’s coworker who’s baby is in the NICU.

-Prayers for Drawstring as he and his M will be attending the Weekend to Remember event this weekend. Prayers for all of the marriages represented by all of us in F3. Prayers for vulnerability, intimacy, and courage as we walk through life with our M’s.

-Humble Pie is back from his mission trip, but has a broken elbow, so prayers for him.

-Prayers for Eagle, and his M, and my M.

Glad to have an FNG with us this morning! Welcome Barn Door!