Last day of the trip nip- nothing left to hold back for, legs were still sore for the whole workout from Wednesday so we focused on upper body

Warmarama- SSH, Arm Circles, WMH with a lawn mower, Manafort Good Mornings

Tha Thang:

Mosey to rock pile: Grab a rock that speaks to you and join us in a circle.

We completed 3 rounds of 10 bicep curls, 10 tricep extensions, 10 shoulder presses. In between, we had a bear crawl race while the pax held the rock in a certain holding position. We finished the 3 rounds and then had a super set of 5 curls, 5 triceps and 5 shoulders. We put the rocks back with Elf trying to knock out the sign and we all listened to some Nickelback song. Thankfully Denali and I were the only ones who enjoyed some Tool during this Portion. Buffay had major objections to all my songs all week. He didn't know any Poison songs during the 90s and had no idea about the Tool song.

Back to the AO where we grabbed a rubber band and tried to pick up a fence as a group. We were unsuccessful but our biceps got some extra work.

Next up was some shoulder pyramids or ladders. We started with 2 overhead passes of the weighted balls and 2 air presses. We increased by 2 until we were up to 20 overhead passes and 20 air presses. We climbed back down the pyramid/ladder.

Last up for our upper body is something I am called the line-up equipment sprints. It is at the end of the workout so there are various pieces of equipment along with the big heavy block. Whoever has the block calls the exercise and tries to get to 10 reps. If they cannot, they stop and just call sprint and then all PAX go to the other side of the parking lot and shift down one piece of equipment. Various items include, the mace, the bow, the heavy block, a big sand bag, some candy canes.

Mary- was grab a ball or a candy cane and do some twist LBCs right shoulder up off the ground and left shoulder up. Finally finish with 10 dying cockroaches- Vice style.

COT: I have been sharing all week the 3 things according to the experts that lead to happiness. They call it the pyramid of happiness. Bottom level is to take care of your body. Drink water. Exercise but don't compare yourself to others. Just do the work for your own sense of accomplishment. Stage two is to surround yourself with good friends. I really enjoyed the trip nip challenge but also the dudes in Hillsborough and all of F3 are truly my friends and we have a lot of fun together. The top part of the pyramid of happiness is to be kind to yourself. Who are you when no one is around. What messages do you share inside your head? The stories we tell ourself about ourself will truly determine the top level of our happiness. So be honest with yourself, push yourself to be your best and until I see you next time. Thanks for a great week in North.