Intro: 6 men met at The Jones this morning, coexisting with a running club that was also using the track. YHC had visions of the fight scene in Anchorman, when rival gangs met on the mean streets of San Diego, but the PAX convinced YHC to remain civil. So we decided to just workout.
Disclaimer: No FNG’s.
Warmup: Mosey around the track 400m.
Thang: The workout followed the basic foundation of F3 BC’s – upper body, core, legs, run:
tempo merkins, lbc’s, tempo squats, run 200m
staggered merkins, WW1, monkey humpers, run 200m
Ranger merkins, flutter kicks, Bobby Hurleys, run 200m
hand release merkins, iron cross, Smurf jacks, run 200m
hand clap merkins, heels to Heaven, single-leg squats, run 200m
one leg merkins, floor switch kicks, bear squats, run 200m
decline merkins, tricep knee taps, step-ups, run 400m
Mary: No time.
Numberama, Namerama, Pledge, Announcements, Prayer Requests: Ruck4Hunger, 0900 @ Coastal Coffee, 11/17. F3 Christmas party w/ Operation Sweet Tooth, 12/13 @ Oak Road Brewery.
Devo: “Don’t be a dick.” Pretzel 1:1 (I think).
Before losing your cool, take a second to put yourself in the other person’s shoes. Empathy is a lost art.