Arise

2022-10-04

PAX: Graffiti, Hoolihan, Blue Oyster, Nancy, Short Squeeze, Snakes on a Plan, Hakuna Matata, Sandpiper, STP, Huggies, Ricardo, Cornhole (QIC)

Started with a COT preview. Gave the PAX these two questions to think about during the workout: What relationship of yours needs to have the dust knocked off? What are you going to do about it TODAY?

With that in mind, the F3 Mission was given and we go into…

Warm-a-rama

  • Abe Vigoda x 6
  • String Ripper x 10
  • Imperial Walker x 12
  • Lucky 7 Merkins: 7 Werkins, 7 Merkins, 7 Ranger
  • Copperhead squat x 12

We then did a loop around the church and ended up at the low brick wall on the east side of the parking lot for…

The Thang

  • Dips x 20
  • Step ups with calf raise x 10 each leg
  • Derkins x 15
  • Monkey Humpers x 20 IC
  • LBC x 20 IC

Run around the church

  • Dips x 20
  • Calf raises x 30
  • Irkins x 20
  • Donkey Kicks x 20
  • Over under x 20 IC

 

Run around the church

  • Dips x 20
  • Side step ups with calf raise x 10 each leg
  • Curb Merkis x 10 each side
  • Hold crouch x 60 sec
  • Alternating Heel Touches x 20 IC

Run around the church

  • Dips x 20
  • Lunge x 10 each side
  • Scorpion Dry Docks x 20
  • Sumo squats x 20
  • Double crunch x 15

Run around the church

  • Dips x 20
  • Step up with Imperial Walker at the top x 10 each leg
  • Derkins x 20
  • Ballerina squat x 20
  • Crunchy Frog x 20

Run around the church

 

6-M-O-M

  • Low Slow Flutter x 12 IC
  • Box Cutters x 12
  • Chilcutt Plank x 60 seconds
  • American Hammer x 12

COT

Ended our time with a chance for guys to share what relationship (parent, kid, friend, family member) needs to have the dust knocked off of it. And a prompt to take action against that TODAY. Thanks to those who took a risk and shared. That is what a COT is…a Circle of Trust. Thanks for trusting your brothers today.

Announcements

  • Reminder to read Shenanigans for all kinds of great tips, info, ways to volunteer and general announcements

Musings

  • T-Claps to Nancy for being there and being a listening ear
  • Awesome to see Blue Oyster today…thanks for being at Arise today!
  • Get on the Arise Q sheet. Such a great spot to Q with so many options at the AO