One brick at a time

It was a pleasant cool morning to get better and 11 of us did just that. 

Pax- Witch Dr, Napalm, Scout, Squirrel, Fro-Yo, T-Bone, Meat Sweats, Flying Tomato, Poacher, Capt D

Q- Berry

Warm up-

Arm circles 

Part 1 – Each exercise at low intensity 45 seconds on 20 seconds off 

Side straddle hops, Seal jacks, Squats, Gate openers, Break dancers

Part 2 – Each exercise at high intensity 45 seconds on 20 seconds off

The Thang- 

Part 1 – Each exercise performed 45 seconds on 20 seconds off with red brick in each hand

Full curls, overhead press, low curls, overhead press, high curls, overhead press

Part 2- Escape from Alcatraz (name coined by Fro-Yo during the exercise) How to: Mosey to the street. Red brick in each hand. Standing upright, bend over and walk hands out to a plank. Perform a merkin. Walk feet up to hands. Stand back upright. Repeato down the street. 

Part 3- Each exercise performed 45 seconds on 20 seconds off with red brick in each hand

Straight arm lifts to the front, Shoulder shrugs, Straight arm lift to the side, Shoulder shrugs, Straight arm lift flys, shoulder shrugs

Part 4- Performed in cadence

American hammers X25, Wind shield wipers X25, Repeato

High towers X25 How to: Standing with bricks in hands, squat to allow bricks to touch the ground outside of ankles- in one motion stand back up with bricks touching over head. 

Announcements: Fia/F3 Christmas party Dec. 16. See flyer for details. Mentorship training Wednesday morning 0615-Special speaker is Fro-yo. F2 Lunch Thursday the 9th at The Roast in Whispering Pines next to Ace hardware. Yes they serve real food and it is good. 

Prayer requests: Remember T-Bone’s parents as they recover from Covid

Napalm prayed us out

 

Moleskin:

Lessons we can learn from Bricks

Do something hard everyday. Sacrifices have to be made in order to build yourself and get better. 

“Rome wasn’t built in a day but they were laying bricks every hour. You don’t have to build everything you want today, just lay a brick” -James Clear

The scariest place to be in is the place you were in last year. Lay some bricks

Bricks are tough. So are you. 

One brick wont build a house. 

That brick wont lay itself.”  That gets half quotation marks because I only heard Poacher say it in my head. 

Challenge: Post your own quote on how a brick can relate to getting better.