After Duplo and Jingles competed to see who could arrive last, we got started.
Warm Up
- Imperial Walkers
- Good Mornings
- Slow Merkins
- Some Yoga-ish stuff that I picked up from Stop, Drop & Roll
- Pax Choice
Main Event
The Beast – 6 Exercises, 6 Reps each for 6 Rounds:
- Upper Body Beast
- Derkins
- Irkins
- Dips
- Hand-Release Merkins
- Diamond Merkins
- Burpees
- Lower Body Beast
- Left Leg Step Ups
- Right Leg Step Ups
- Squats (aka Ass Taps)
- Monkey Humpers
- Jump Lunges
- Tuck Jumps
- Core Beast
- Slow LBCs
- Leg Circles (aka Leg Chinooks)
- Mountain Climbers (IC)
- Dancing Chilcutts (IC)
- Gas Pumps (IC)
- J-Los (actually did Nitros for the first round [FK start position, raise & lower feet, rotate left, back to center, raise & lower feet, rotate right, back to center, raise & lower feet; that’s one rep], but due to time constraints switched to J-Los)
Announcements
- Virtual CSAUP at The Battering Ram next Saturday. Visit #the-battering-ram on Slack for details.
- Duplo is working on something secret.
COT
My company conducted virtual resiliency training earlier this week. While I was initially skeptical of this training, I did find it quite interesting and beneficial. Two things stood out that I would like to share, and they each revolve around the concept of Gratitude. The first item was an exercise that the trainers conducted. They asked us to take some time and share what we are grateful for. Additionally, they recommended that we conduct a similar exercise at the start of any event – a meeting, your day, etc. – to help us reinforce our own internal gratitudes and to build our power of positive thinking. We each of course mentioned being grateful for our friends & family. Next on my list was F3, so a sincere thank you to each and everyone of you.
The second item that I’d like to share was a quote the trainers used to conclude the training. I’m not sure to whom the quote is attributed, but I found it fairly powerful:
Gratitude unlocks the fullness of life. It can turn a meal into a feast, a house into a home, bring order to chaos. It can turn a mere existence into a full life.
Aye!
Moleskin
I had hoped to rock out during The Beast with some fun tunes, but I couldn’t get my fancy new speaker to sync to my phone; apologies to the guys. Finally just used my phone during the Core Beast and got to treat Boyardee to some Widespread Panic.