Q: El Capitan
PAX: Siri, El Capitan, Malibu, Sooie, Stubs, Wolfpack, Papa Bear, Sparrow, Pebbles, Pitmaster, @FLO, @AAA, @Iowa (2.0)
FNGs: None
COUNT: 13
CONDITIONS: Just cold enough
WARMUP:
SSH x25
Bacs & BacBacs
Yes, No, Maybes
Willie Mays Hays
Down Dog
Runners stretch
Back Stretches
Butterfly with deep breathing exercise
THE THANG:
Part 1
Neighborhood Mosey with work at four stopping points.
At each stop: 10 burpees, 15 overhead presses, 20 crunches, 25 squats
Rest :60 after each burn + share the 5 core principles of F3 + mission & credo
Final stop: plank crawl along curb as a group from one lit lamppost to another
Part 2: Cooldown
>From curb, as a group, slow lunge up the hill.
We played three rounds of Bear Crawl Battle Royale (Iowa was the juggernaut!)
Round of MARY
MOLESKINE:
My family has been out with the flu the last week & a half and my wife, unfortunately, has had the worst round of it. It has been humbling as a father & a dad to take care of her and my girls while she’s been sick. I’ve felt incompetent and clueless at times but it’s also been a good experience to grow. I’ve enjoyed the increased time spent with my girls as we’ve recovered together. Embrace those moments of incompetence & grow from them! It’s a good reminder of how much teamwork parenting & running a house requires. :pray:
ANNOUNCEMENTS:
Joy & thanksgiving for Sparrow’s new little one and for his wife’s healthy delivery!
Mystery V-Q on Thursday!! :party_parrot: :olive:
COT:
Nameorama, Countorama, and coffeteria enjoyed.
Grateful for y’all!
:el-capitan: