A while back the Detainees got talking about remodeling our resident AMRAP course, fondly known as Expulsion. In an effort to fine tune it before F3 Lexington’s favorite event, The Gauntlet, I drew up a new version to toss out to these boys and was eager to see what they had to say about it. Here’s how it went:
1MW
Disclaimer
Prayer
Review new plan, thoroughly confuse all PAX, decide we’ll all do a lap together first
Warm up with:
10 SSH IC
10 merkins OYO
10 TTT IC
10 imperial walkers IC
10 LBAC for. IC/rev. IC
New Expulsion looks like this:
10 step-ups (each leg) at the benches (+1 each leg, each round)
Mosey to top of The Principal and bear crawl down (real crowd pleaser here)
1 burpee (+1 each round)
Bear crawl up The Principal
1 burpee (+1 each round)
50 (2 count) flutter kicks on the giant US map
10 broad jumps through the breezeway (+1 each round)
Mosey up to the handicap ramp
Lunge up the ramp, then down the ramp
Mosey around the corner to the Secret Garden entrance
10 merkins (+1 each round)
Mosey around to benches for Round 2.
Moleskin:
- Hopefully everyone enjoyed the new setup for Expulsion. I tried to simplify our former version. Let me know what changes you want to see made.
- It was great to get to chat with some of our newer guys today and get to know them some more. Tailspin, Bondo, Dawndy, and Mail Order – I enjoyed it! (I think I even talked them into attending some days of The Gauntlet…)
- Excitement is building among the Detainees for P200, YHC chief among them
- T-claps to Postal and Wingback, these dudes were CRUSHING the new course
- The men were hungry for some Smurf Jacks this morning, something is wrong with them
Announcements:
- Dam to Dam volunteers
- #P200iscoming
- #F3Gauntlet2020 – big things are happenin’
Prayer Requests:
- Sickness this time of year
- Unspoken
Devo:
“Pain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue you will change.”
“When we are saying this cannot be accomplished, this cannot be done, then we are short-changing ourselves. My brain, it cannot process failure. It will not process failure. Because if I have to sit there and face myself and tell myself ‘You’re a failure’ I think that is worse, almost worse than death.”
“I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.”
These are all quotes from the late Kobe Bryant. He was famous for the “Mamba mentality” and his crazy work ethic. Apply these quotes/this work ethic to your life and your goals. Don’t let people get in your way of your goals. Don’t let family tell you different, what people are saying sway you, don’t let anything get in your way.