- When: 10/02/21
- QIC: Terminator
- The PAX: Wasted, Narco, Left Turn, Ozzie, Smash Mouth, Shooter, Ozark, Tackleberry, Caesar, Sous, Dollar Bill, Bada Bing, Gizzard, Focker (R), Prunetang (R), Brown, Sofa
F3 10/2/21
18 PAX worked out on a gorgeous fall morning in Nocatee. In addition to the exercises, we also worked in a 10-min football game, and moseyed a total of 3.75 miles. And this time, merlot was splashed just one time! Well done, PAX!
Warm-up
-SSH, Michael Phelps, The Reacher, Merkins, Flutterkicks, LBCs, Limp Member
Mosey to Nocatee football fields with exercises along the way
-10 Burpees, 20 Mountain Climbers, 30 Hello Dollies
Dora 1-2-3s
-partner up; one person exercises, one runs to the cones and back
-100 Merkins, 200 LBCs, 300 Squats
Escalators
-solo; run to the cone after each exercise is completed
-10 Burpees, 20 Prisoner Squats, 30 American Hammers
F3 Football Game with penalty exercises when opposing team scores a touchdown
Mosey back with exercises along the way
-Bear Crawl, Lunge, 40 Heels to Heaven, Balls to the Wall for 60 secs
-Low Plank back at flag for a full 60 secs after “feedback” that Balls to the Wall wasn’t quite 60 secs
COT
COUNT-O-RAMA
NAME-O-RAMA
MESSAGE
Feedback is a Gift
Sometimes our Ms, bosses, coaches, etc. may give us feedback that we do not want to hear. However, most of the time if we would listen to it, we would improve. We even give ourselves tough feedback in the mirror (maybe we’re slouching instead of standing up straight) or when we watch ourselves on video, we know we need to work on things to get better, even if we don’t want to embrace it in that moment. Learning about our blindspots is hard, but the net result is improvement. Feedback is a gift.
ANNOUNCEMENTS
PRAYER
PLEDGE