10/14/2022 – Audible

AO: Lightning Rod

QIC: StrayCat

PAX: Kiwi, FreeLunch, Goon


58F & Cloudy

Warm up

Side Straddle Hop (x12)

Windmills (x10)

Imperial Walkers (x10)

Third Grade Exercise (x10)

Scissor Arms (x10)

Jane Fondas (x10 ea side)

Mosey to the Bleachers

The Thang

PAX: Rotate one at a time running all the bleacher stairs while the rest repeat a set of exercises. Repeat these three sets until time runs out. We switched from bleachers to 800 M halfway through because we were disturbing someones sleep under the bleachers.

Exercise Set 1

10 Decline Merkins

20 Jump squats on bleachers (replaced by rows second time through)

30 Big Boys

repeat until runner comes back

Exercise Set 2

10 Dips

20 Step ups on bleachers with high knee (each side)

30 LBC (Hard count)

repeat until runner comes back

Exercise Set 3 (Runner did 800 M instead of bleachers from this point on) –

10 Diamond Merkins

10 Burpees

30 Leg Lifts

repeat until runner comes back


We talked about having a growth mindset instead of a fixed mindset in your life. In F3 we call that You vs. You. It is better to grow and try new things in your life than to only do activities you can do successfully.

The woman that founded “Spanx” was asked how she became so successful. She related that her father use to ask the kids in her family, “what did you fail at this week?”. He was disappointed if they didn’t have an answer. If you are not failing at something, you are not growing and becoming the best version of you.

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