Rinse and Repeat
AO: Firehouse
When: 07/18/2023
QIC: Better Call Saul
PAX (4): Ace Ventura, Better Call Saul, Longshanks, Seaman
Preamble:
Decided to recycle and repeat a BD I led earlier this year to get the blood pumping on a perfect Tuesday morning
We moseyed over to the field for Warm-O-Rama and BD
Warm-O-Rama:
SSH
Wille Mays Hays
Imperial Walkers
Weedpickers
Michael Phelps
The Thang:
Run the length of the football/soccer field end to end 2x (approximately 400 yards total)
10 Squats
Run lap around the perimeter of the ballfield
10 Squats + 10 Crunches
Run end to end again
10 Squats + 10 Crunches + 10 Merkins
run lap around the field
10 Squats + 10 Crunches + 10 Merkins + 10 Rosalitas
run end to end
10 Squats + 10 Crunches + 10 Merkins + 10 Rosalitas + 10 Plank Jacks
run lap around the field
drop first exercise s0 10 Crunches + 10 Merkins + 10 Rosalitas + 10 Plank Jacks
and so on until time ran out
Playlist: Early to mid 90’s favorites
Today – Smashing Pumpkins
Interstate Love Song – Stone Temple Pilots
One Week – Barenaked Ladies
Hey Jealousy – Gin Blossoms
Alive – Pearl Jam
Spoonman – Soundgarden
Smells Like Teen Spirit – Nirvana
Found Out About You – Gin Blossoms
Mr. Jones – Counting Crow
Vaseline – Stone Temple Pilots
COT:
I am a believer in what is known as Servant Leadership. This doesn’t mean that the leader simply serves or makes him or herself subservient to those they are responsible for. You still have a responsibility to lead. It means that you show those in your sphere of influence (family, work, group) that you value them as people and for what they contribute as well as being willing to roll up your sleeves and get into the dirt to get the job done. F3 does a good job of modeling this and we will all do well to practice it.
Prayers and Praises
Naked-Man Moleskin:
A great start to the day to work hard with these HIM