Author: artburke25

CONDITIONS

Dry and 35F to start the day right

Warm Up (Circle of Pain) IC

x30 SSH

x20 Windmills

x20 3rd grade exercise

x20 arm scissors

x20 Donkey Kicks (10 on each side)

x20 Slow High Knees

The Thang

Mosey to track

bear crawl down last 2 sets of steps to track

OYO – Start mosey on track

At 100 meters, stop for x20 Merkins, next 100 meters, stop for x20 jump squats, stop x19 Merkins, stop x19 jump squats etc.

Rinse and repeat until sets of 15 Merkins and Jump Squats complete

Mosey to endzone on FB field

OYO Lateral Lunges to 10 yards (switch sides every 10 yards), stop for 20 shoulder taps (easy count) – continue the length of the field

10 count

Arm Circuit IC (4 count) – x20 arm circles, x10 reverse arm circles, x20 seal claps, x20 overhead presses

6MOM

x30 LBX

Moleskin

We discussed approaching life with more intentionality. I talked about my struggles with organization and intention in different aspects of my life. F3, especially now that I am on Q, has really helped motivate me toward intentionality, and planning and organizing my life rather than letting it come to me. Lumbergh and Walkman talked about strategies, and the importance of doing things with intention in their own lives.

Lumbergh discussed planning at least one Fellowship/Fitness type event, or off-the-books get together. The polar plunge was a success, and he hopes to build on this momentum. It was good to have Dockers back for the day, who shared that now having 2 kids is definitely a major life change.

All in all, a good workout, and great camaraderie.

Moment of silence for prayer and/or positive energy.

Over and out,

Bunny

CONDITIONS

Rain and 38F to start the day right

Warm Up (Circle of Pain)

x30 SSH

x25 Windmills

x25 3rd grade exercise

x20 arm scissors

The Thang

Mosey to track, and one lap around.

Getting jacked up with some Navy cadence – turning into shooters, cutters, and drinkers.

Circuit City (shout out to F3 Pittsburgh for inspiration)

10 count after each circuit

Plank Circuit IC: low plank x25, right plank x15, left plank x15, high plank x15, shoulder taps x10, plank jacks x10

Arm Circuit IC: arm circles x20, reverse x20, seal claps x20, overhead claps x20, overhead press x20

Squat Circuit IC: Squat x20, narrow squat x20, sumo squat x20

Lunge Circuit IC (8 rounds): right forward, right side, right rear, left rear, left side, left forward for each round

Mosey back to courtyard

Slash remarked on having to go Silence of the Lambs on the narrow squats to avoid some serious damage.

Merkin Circuit IC: Merkin x 20, incline merkin x20, decline merkin x10, merkin x15

Lunge Circuit again (6 rounds because we finished sooner than expected)

6MOM

x30 LBX

x20 flutter kicks

x25 LBC

x20 superman

x20 Merkins

Moleskin

We discussed the importance of work in overall happiness and wellbeing. I will be working again after being laid off since July, and I feel new appreciation for how important work is in achieving fulfillment. The PAX discussed how important feeling productive is in their own lives.

We also talked about Danish’s upcoming Saturday polar plunge, and a little fellowship after Friday’s fitness. The pax will bring coffee and stick around for about 15-30 mins on Friday. Wish I could be at both events, but I will be at the Coast.

Over and out,

Bunny

CONDITIONS

Moist and 36F to start the day right

Warm Up (Circle of Pain)

x25 SSH

x20 Slow high knees

x20 3rd grade exercise

x10 MHs

x20 arm scissors

x10 BKs

The Thang

Mosey to Roundabout and back to courtyard

Chit chat about the weekend – pax seem chipper.

Deck of Death

Hearts – Merkins

Diamonds – Dips

Spades – Incline Merkins

Clubs – Box Jumps modified to step ups due to conditions

No Jokers in deck – supposed to be shoulder taps

Merkins and dips really started to add up, but pax pushed through – finishing with 5 minutes to spare.

6MOM

x25 LBC

x20 flutter kicks

x20 shoulder taps to make up for no jokers

x20 LBX

x25 superman

x10 Squats because my timing wasn’t great 🙂

Moleskin

We discussed the importance of taking your spouse/partner/queen out of the everyday routine of kids etc., and reconnecting on a deeper level. I was able to go out of town for a night with just my wife, and even though we know how important these things are, it is still surprising how much these outings can rejuvenate relationships. Pax talked about strategies for incorporating more of this into our everyday routines.

We took a final moment of silence for prayer or positive thoughts.

(Countorama, Nameorama slightly delayed due to forgetting my phone, running back to my car to get it, and almost getting attacked by a poodle)

Over and out,

Bunny

CONDITIONS

Drizzly and 43F to start the day right

Warm Up (Circle of Pain)

x20 SSH

x20 SHK

x20 arm scissors

x10 MHs

x10 BKs

The Thang

Mosey to Roundabout and back to courtyard

Pax seem supportive of my VQ. We chat about weekend plans with families, and everybody seems positive.

200s

Partner up with 1 coupon per group. Partners complete each set as a team switching off – with one partner working on coupon reps, and the other doing the smaller exercise set.

x200 deep squats with coupon, partner does 20 merkins

x200 coupon swings, partner does 20 incline merkins

x200 coupon shoulder press, partner does 20 bench step ups

x50 coupon curls, partner does 10 squats

short mosey and back to courtyard

6MOM

x25 LBC

x20 flutter kick

x20 LBX

x20 plank

Moleskin

Touched on the role of failure in leadership growth from the Q Source (Q4.5). Without failure, we are not able to learn and grow as leaders. Fear of failure often causes stagnation in our ability to grow as leaders and HIMs. We should embrace our failures, and learn and grow from them to become the best leaders that we can be.

As an incredible gesture of goodwill, the leadership team gave me some money to help me out during this tough time – knowing that I was laid off in July, they wanted to help a fellow pax. However, I do not have a great need for money at this time, and I want to do something meaningful with the funds. I have decided to create a fund of sorts that we can use to help any fellow pax if the need should arise. If the money is not used by the end of the year, I hope that we can find a good cause to put it towards.

Danish seemed to have injured his shoulder. I hope that we can support him in anyway possible, and he is able to continue workouts. He has been an important leader and motivator for the Lighting Rod.

Over and out, Bunny