24 strong and Determined Pax rolled into Womble park this morning to run some bases and push some rocks. After the warm up, YHC shared a belief statement with everyone and asked Pax to think about it throughout the workout for a brief discussion about its meaning. “If you think you can, or you think you can’t, you’re right.”
FNGs: Nada
Warm Up:
Daisy picker X10, Frankenstien X10, Moracken night club X10, 5 burpees
The Workout:
Counted into 2 groups. Group 1 started with Fanny Pack. Group 2 went with me on a brief indian run around the soccer fields and down to the pit.
Rock Push/Mini Dora: Fanny Pack
Group 1 moseyed to the rock pile for a rock push/mini Dora.
First a round of Balls to the Wall and rock chest presses, then
1 partner rock pushes until the end of a long parking lot, then Wonderbra walks back while partner 2 chips away at:
Groundpounder x 50
Curls for the girlz x 100
Triceps extensions x 150
Round 1 ends with an indian run down to the pit to switch up with Group 2.
Field of Dreams: Tetanus
Modified baseball diamond was laid out with cones and pax counted off by 4. PAX went to the base associated with their numbers. 4’s went to home plate.
First base (1’s) do Febreeze AMRAP
Second base (2’s) perform Catalina Winemixer AMRAP
Third base (3’s) perform Lt. Dan’s AMRAP
Home plate (4’s) complete 15 burpees
Base movement is contingent upon the PAX at home plate. Once burpees are completed, sprint to first base and all others rotate 1 base to perform the next exercise. Groups #1 and #2 performed Field of Dreams for 10 minutes each in a competition to see who could score more runs.
Final score 7-7
Group 1 headed back to Mary Indian Run style with a modified namorama. Since we had a large group this morning with PAX from the Quay, I thought it would be good for everyone to call out the Indian runners name with some words of encouragement as he races to the front of the line.
Mary:
low slow flutter (x20, x15, x10)
Freddie Mercury (x20, x15, x10)
Homer to Marge (x20, x15, x10)
Pickle Pounders X20
Final Thoughts: “If you think you can, or you think you can’t, you’re right.”
“Fundamental to our work (whatever that may be) is the idea that your personality creates your personal reality, and your personality is made up of how you think, act and feel. So in order for a person to make change happen, create a new life and a new reality, they have to change the way they think, act and feel. To transform from the old self to the new self requires us to become conscious of all our unconscious thoughts, automatic behaviors, routines, and emotional reactions that we’ve been conditioned into. To become conscious of any of these unconscious programs is where we can begin to initiate change. Einstein said “we cannot solve our problems with the same level of thinking that created them.” That means that for us to resolve our problems, we have to go to a greater level of awareness…a higher level of consciousness than the consciousness that created them.” -Dr. Joe Dispenza
Announcements:
Need volunteers for mulching
This Sunday food ruck hilltop needmore park to mommas house of thrift
Clean out your closets for featured AO workouts this week and hygiene items next week (no alcohol)
Prayer:
Sprinkler brought our attention to the 14 yr old daughter of the Woodard family daughter
Florence work assignment in Wilmington
The Workout: The concept of a string of pearls may or may not be unique to the F3 Nation. The concept is simple enough though; you run a little, do an exercise, rinse and repeat. We finished up with the warm up and took off. YHC was kind of making it up as we went, so I’m probably forgetting some of what was done. But some exercises that made an appearance were the good ol’ Murcan, negative pull ups, squats, WWIIs, air presses, balls-to-the-wall, Urkins/Durkins/Dips. A good pace was kept along the way. Came back to the tennis court for Mary.
