(01.16.21) 21 ways to explore the AO

CONDITIONS

Another frosty morning at the LavaField, 7 HIMs rose to the occasion, cut thru the fartsack, and tackled the gloom head on. We were fortunate to welcome a new FNG and broke him in quickly with a lot of additional mumblechatter throughout.

Warm Up (Circle of Pain)

• Mosey 400m
• SSH x 21 IC
• Imperial Walkers x 21 IC
• Slow High Knees x 21 IC
• Monkey Humpers x 21 IC
• Butt Kickers x 21 IC
• Plank Jacks x 21 IC
• SSH x 21 IC

The THANG

> Mosey to the school wall

• Wall-Sit Burnout
• Cherry Pickers x 21 IC
• Forward arm circles x 21 IC
• Backward arm circles x 21 IC
• Recover, quick 10-count breather, back at it
• Swimmers x 21 IC
• Seal Claps x 21 IC
• Overhead Clap x 21 IC

> Al Gore Walking Through the Woods to the Covered Walkway

• PAX Hurdles (merkin on jumpers cadence)
• Space PAX out 6ft apart in Plank position along the walkway
• Q starts at first HIM, Hurdles over, then calls ‘down’
• PAX counts back 1 (and completes the merkin)
• Q hurdles the next HIM, then yells ‘down’
• PAX counts back 2 (and completes the merkin)
• Continue till all PAX have been hurdled over and the six goes next, completing the same process
• Finished when the last HIM completes the hurdles (2 rounds)

> Murder Bunny to the Courtyard

• Courtyard Corners (PAX preforms same exercise at each corner, rifle carry to next corner, switch exercise when complete) Reps = x 21 OYO
• KB Swings (first corner)
• Bent over rows (second corner)
• Curls (third corner)
• Upright Block Press Ups (on your six, grab the bottom of the block and press up) (fourth corner)

> Shoulder Racked Block Carry Back to Football Field (Q calls shift to other shoulder, glamour balancing)

• Football field gasser
• Sprint to 21 yard line, mosey back to endzone
• Sprint to 42 yard line, mosey back to endzone
• Sprint to 63 yard line, mosey back to endzone
• Sprint to 84 yard line, mosey back to endzone
• Football field gasser (round two)
• Sprint to 84 yard line, mosey back to endzone
• Sprint to 63 yard line, mosey back to endzone
• Sprint to 42 yard line, mosey back to endzone
• Sprint to 21 yard line, mosey back to endzone

> Drop to your six in the endzone

6MOM

• Big Bois x 21 EC IC
• Freddie Mercuries x 21 IC
• Flutter Kicks x 21 IC
• Leg Raises x 21 EC IC

> Finished with COT

Moleskin

My encouragement for today is to push each of you to center your focus around your own Circle of Influence. With all the noise and uncertainty around, yes even the mess in DC, it’s important to control what you can control. While we may be concerned or outraged or frustrated or even pleased, we need to find awareness that we don’t control that outcome. Let’s use today to pour into ourselves, our families, our church, our colleagues, our friends, and our brothers of F3. Be strong, be positive, and be the change you want to see in your community.

Got to meet our newest PAX, Tyler Wood (aka Andy).

Remember –> Plant, Serve, Grow.

> That’s a wrap, Lumbergh