EC at 5:10am for 1.6 miles (Emeril and Java).
Circle Up – Warm Up
SSH (Side Straddle Hop) x 30 IC
Imperial Walkers x 20 IC
Little Baby Arm Circles x 30 forward
Little Baby Arm Circles x 30 reverse
Overhead Claps x 30 IC
Jog to curb – Butkus –rapid step ups on a curb for one
minute, then 30 second rest (in plank), 3 rounds
Mosey to Ramp
The Pax was divided into four groups with one group in each
corner of the Ting Park. The Pax completed one exercise at
each corner and jogged as a group in Indian-run to the next
corner.
Corner 1: 30 LBCs
Corner 2: 20 Squats
Corner 3: 20 Merkins
Corner 4: 20 Peter Parker planks
Rinse and repeat for 3 total laps
Cooldown
Chill-cut side planks (15 on each side)
Flutter kicks x 30 IC
Reflection – COT:
“If you want to live a happy life, tie it to a goal, not to people or things.” Albert Einstein.
We talked how a regular exercise routine is all about setting goals. Running faster, getting stronger, getting lighter (losing 10-50 pounds), etc. We set personal goals for our personal fitness, if you are not doing it, you should. But we should also set goals as a group, as a band of brothers. Every platoon, unit or company in the military set short term and long term goals, so do corporate organizations, at least the successful ones. I believe F3 South Wake should reflect in setting group goals too. Let’s think about developing goals for each of the three Fs. A group goal for fitness, a group goal for fellowship and a group goal for faith. We can all bring this ideas to our 2nd F meetings or directly to our Nantan (David Key). Setting goals and trying to achieve them may just allow us to be explosive in our community, expand this group beyond our imagination and impact the lives of many men and their families.
