It was a cool morning in the gloom today at Gauntlet where we welcomed the pax Rocky who was down range from Kansas City. YHC gave the disclaimers and switched things up a bit by mentioning the word of the day (PRESENCE) before warmups.
The warmup – SSH, Michael Phelps, Toy Soldiers, Imperial Squawkers, Resting Squat (pax called out the mission, core principles and motto of F3 while stretching), and finally the infamous Updraft Shuffle.
We started with what I affectionately called the burpee mile. This consisted of running 1/4 mile and then doing 10 burpees, running 1/4 mile and then doing 10 burpees, running 1/4 mile and then doing 10 burpees, and then (you guessed it) running 1/4 mile and then doing 10 burpees.
After that we grabbed our Cindy’s and headed to the concession area for an AMRAP. 5 rounds, 45 seconds on and 15 seconds rest.
OH Press, Curls, Steps Ups, Dips, SSH
After all exercises were done we bear crawled around the concession area.
Cindy Rows, LBC’s, Cindy Swings, Merkins, Squat Jumps
We finished with 6 minutes of Mary with each pax calling out an exercise.
At the COT as I mentioned the word of the day was presence. The more present we are in the moment the more grateful we will be for the little things that typically pass us by. We so often give away the future saying, “I’ll do that tomorrow, or next week, next year” but the future is not ours to give away. The future is not guaranteed, all we have is the present. The challenge is to be present in each moment throughout the day, whether is with your M, 2.0’s or at work, etc.
We prayed and said the pledge and then gathered for a picture to close things out. Thank you men for the opportunity to lead!