F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Block Party

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Announcements:  Hump Day Happy Hour.  Tonight 8-10pm at Random Row

Warmup:

  • SSH 25
  • Don Quixotes 20
  • Arm Circles 15 (4 count) each direction
  • Bobby Hurleys 15 or 20 I forget
  • Merkins 20
  • Bow to Partner 15

Workout:

Dan Taylor (1 squat: 4 lunges increase squat keep ratio) with Block

Spartan: Sprint length of field 10 merkins, jog back (5x) last one up the hill

Cindy: 4 sets of 5 pull-ups, 10 squats, 15 dips

Forest to Sea (Bear crawl, burpees 5 , crab walk, merkins 10)

Mosey down hill

Modified Twin Towers of Trust

Mary

  • American Hammer 20
  • Elbow to Knee 15 each side
  • Supermans 20
  • LBC’s 20

NMS / CIRCLE OF TRUST (COT) / BALL OF MAN (BOM)
Good turnout this morning with 6 PAX, one FNG – welcome Omar!  Virgin Q from The Boss.  Room for improvement but a nice base to build from.  The heat and humidity smoked the group, the block work did as well.  Nice way to start the school year.

The Boss wrapped the 3rd F with a question and answer from a Vipassana Meditation book entitled The Art of Living (p.130):

What is true compassion?

It is the wish to serve people, to help them out of suffering.  But it must be without attachment.  If you start crying over the suffering of others, you only make yourself unhappy.  If you have true compassion, then with all love you try to help others to the best of your ability.  If you fail, you smile and try another way to help.  You serve without worrying about the results of your service.  This is real compassion, proceeding from a balanced mind.

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