Date: Nov 1
AO: Park West
Pax: 9
Boot Camp: @Asterisk @Bumble Bee @red_ryder @Prius @howitzer @tugga @Rat QIC: :rat: @Rat
Warmup:
SSH x 20
Toy Soldiers x 15
Grass Getters x 10
LBC’s x 25 OYO
Rolly Polly/Trunk Rot- 10 each side
Active Warmup: 2 Rounds
10 Plank Thrust
10 Yard Sprint and Back
10 Star Jumps
10 Prisoner Squats
10 Lateral Hops
The Thang #1: Pyramid Push – 2 Rounds
10 sec- SSH
10 sec – Seal Jacks
10 sec – Rest
20 sec – High Knees
20 sec – Knee Tuck Jumps
20 sec – Rest
30 sec – Merkins around the World
30 sec – Mt Climbers
30 sec – Rest
20 sec – Jumping Lunge
20 sec – Wall Jumps
20 sec – Rest
10 sec – Squat Jumps
10 sec – Air Thumpers
20 sec – Rest
Rinse and Repeat
The Thang #2: “Burpee Bloodbath”
2 Rounds
45 second work/15 second rest
– Bodybuilder Burpee
– Side to Side Burpee
– Grasshopper Burpee
– Double Knee Tap Tuck Jump Burpee
– Divebomber Burpee
COT – Prayers for Fall Heroes, Adopted Child Charlie @Big DIF Sade return from work. Enjoyed the sweat and beatdown with my F3 #parkwest brothers
Have you earned your tomorrow?
By Edgar Guest
Is anybody happier because you passed his way?
Does anyone remember that you spoke to him today?
This day is almost over, and its toiling time is through;
Is there anyone to utter now a kindly word of you?
Did you give a cheerful greeting to the friend who came along? Or a churlish sort of “Howdy” and then vanish in the throng? Were you selfish pure and simple as you rushed along the way, Or is someone mighty grateful for a deed you did today?
Can you say tonight, in parting with the day that’s slipping fast, That you helped a single brother of the many that you passed? Is a single heart rejoicing over what you did or said;
Does a man whose hopes were fading now with courage look ahead?
Did you waste the day, or lose it, was it well or sorely spent? Did you leave a trail of kindness or a scar of discontent? As you close your eyes in slumber do you think that God would say, You have earned one more tomorrow by the work you did today?
Way to Dig Deep Men.
#F3WorkingHard #F3NoRetreat #10ToesDown