PAX: Laces Out, Stair Master, Snowflake, Early Bird, Best in Show, Ohms, Prosciutto, and Vila
AO: Hill City
50 Degrees and Dry
Delivered with authority and understanding.
SSH x 20
Merkin x 10
SSH x 20
Squat x 15
The PAX were looking a bit slow and were dragging a bit on their SSH — so YHC took em on a run around the Twin Hills back to the Loveshack.
SSH x 20
Merkin x 10
LAC x 15 (FWD/BWD)
Chinooks x 15 (CW/CCW)
MNC x 15
Shoulder Press x 20
We move straight to Mt.Midoriyama
Execute 12 Reps of 12 Exercises = 144
Round 1 – Diamond Merkins, Squats, LBCs, and Run to the top
Round 2 – Merkins, Jump Squats, American Hammer, and Bernie Sanders to the top
Round 3 – Wide Merkins, Lunges, Flutter Kicks, and Lunge to the top
Round 4 – Angle Grinder, Jump Lunge, Freddy Mercury, and Bear Crawl to the top
Mosey to the Swamp
Box jump to the top and at each step perform 5 dips
10 Mom (IC)
Taken from Ohms “Infinite Plank” keep those feet off the ground.
Flutter Kicks x 15
Box Cutter x 15
Hello Dolly x 15
American Hammer x 20
Freddy Mercury x 20
Leg Climbers x 12 each leg
Boat / Canoe
The Grand Finale
LBC x 65
Potato, egg, and coffee bean
A daughter complained to her father that she’d been having a hard time in life. Tired of fighting and struggling, she didn’t know how she was going to make it.
Her father took her to the kitchen. He filled three pots with water and placed each on a high fire. Once the three pots began to boil, he placed potatoes in one, eggs in the second pot, and ground coffee beans in the third.
He then let them sit and boil, without saying a word. The daughter waited impatiently. After twenty minutes he turned off the burners.
He took the potatoes out of the pot, and placed them in a bowl, pulled the eggs out and placed them in a bowl, and ladled the coffee out into a cup.
Turning to her he asked “What do you see?” “Potatoes, eggs, and coffee” she replied hastily.
“Look closely” he said. She did and noted that the potatoes were now soft. He then asked her to take an egg and break it. After pulling off the shell, she observed the hard-boiled egg. Finally, he asked her to sip the coffee. Its rich aroma brought a smile to her face. “What does this mean?” she asked.
He then explained that the potatoes, the eggs and coffee beans had each faced the same adversity – the boiling water.
However, each one reacted differently.
The potato went in strong, hard, and unrelenting, but in boiling water, it became soft and weak. The egg was fragile, with the thin outer shell protecting its liquid interior until it was put in the boiling water. Then the inside of the egg became hard. However, the ground coffee beans were unique. After they were exposed to the boiling water, they changed the water and created something new.
“Which are you,” he asked. “When faced with adversity, how do you respond? Are you a potato, an egg, or a coffee bean? “
In life, things happen around us, and things happen to us. The only thing that truly matters is your choice of how you react to it and what you make of it. Learn, adapt and choose to make the best of each experience.
“Life is 10% of what happens and 90% how we react to it” – Charles Swindoll
This Saturday 0700 post at The Dreadmill to celebrate 1 year of F3 Chatt with the Convergence
11/18 – Dredd and OBT (The Dreadmill)
11/20 – Rainman (Beast Ridge)
11/21 – Vila (Hill City)
11/22 – Steam Engine (The Griff)
11/23 – THANKSGIVING DAY
11/25 – Mr. Clean (The Landfill)