Four men joined me this morning for some pull, push, lift and squat, mostly push and pull. Hopefully you all reap the benefits of a sore upper body.
Warm-up:
1. Run LBH to get the blood flowing
2. Wind Mills combined with ham stretches
3. Monkey Humpers combined with quad stretches
Thang: pull, push, lift
5 rounds, 1 minute each of the following:
1. Pull-ups
2. Merkins
3. Block Presses
4. Gut: abs of choice
Squat: 2 rounds each
25 Squats
25 Lunges, each leg
Finished up with line touches (wresting drill), 1 minute.
Reflection:
Philippians 2: 3-4
Do nothing out of selfish ambition or vain conceit, rather in humility value others above yourself. Not looking to your own interests but each of you to the interests of others.
I take this as the foundation of Teamwork. You have to always be focused on what will ultimately be a winning solution for the team, not your own selfish goals. This Team is your family, your community, your country, your employer, your F3 brothers. You only win if your Team wins.
Thank you men for allowing me to lead today and put the work in. I hope that you are all better for it, I am certain that I am.
Have a great week and go get after it.
Strudel