Daaa’ Bears

AO: Lightning Rod

QIC: Kiwi

PAX: Free Lunch, Ghost, Danish, Walkman, Walkman, Whitney, Bob Evan, Samurai, Frasier

Conditions

72F, dry, no wind.

Warm up

12 x Imperial walkers

20 x Ass kickers

15 x Arm scissors

15 x windmill

12 x 3rd grade exercise

15 x Monkey Humpers

The Thang

Mosey half way to the field:

-Do 15 merkins w/ one hand on the curb IC

-15 x Switch hands on curb more IC-

-20 x touch ground squats to jump to curb to touch ground squats to jump down. IC

Mosey to bars

-Do a set of 10 pull ups, 10 dips w/ knee raises, 10 decline merkins

Bear crawl to end of field and reverse crawl back.

repeat increasing sets to 15, 20, 25, etc till end of time

Mosey back, stop half way:

-Do 10 merkins w/ one hand on the curb IC

-10 x Switch hands on curb more IC-

-20 x touch ground squats to jump to curb to touch ground squats to jump down. IC

Mosey back to LR

20 x plank under tucks

20 x flutter jacks

15 x big bois

12 x LBC

10 x Kriss Krosses

20 x crab touches

COT

We talked about two recent quotes that I had heard from Coach Aaron Feld and how they exemplify the F3 mentality.

“Shit ain’t shit”

In F3, we train hard to push our limits and regularly practice gratitude. It is understood that as hard as it is, we are blessed in many ways.

“Coach me, coach”

We cultivate a mentality of coachability for whoever is Q. I talked how I started this practice with my partner. When she demands more of me, instead of being defensive I adopt the attitude of being coached. Danish talked about F3’s idea is never leave a willing man behind, and Free Lunch and Ghost shared their own experience with navigating defensiveness with their respective family memebers.

Announcements:

Danish: F3 Portland 1 year anniversary coming in July. Will be a Saturday beatdown with drinks and bonding afterwards

Walkman: AO – Gauntlet will start late July and run Tuesday/Thursday.

Sorry, we ran out of time for the planned cuddles and Cocoa.

-Kiwi

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