Another mild non-winter morning at the Ranch. While pulling in saw 4 PAX rumbling out toward the street so I was hoping some guys were staying around for my portion. Thankfully that wasn’t a real concern as several PAX gathered. Time to go so disclaimer was kind of given and off we went. Mosey over to front of middle school and circle up for normal warm ups: 25-SSHs, 15-Hillbilly Walkers, 10-Windmills, 10-Merkins, 15-Mtn Climbers, 15-Peter Parkers, & 25-MNCs.

I decided to use the loop in front of the Middle School today for some different lap types.

• Lap 1 – 10 Burpees, 10 single leg squats each leg, 20 dips, run 1/2 lap, 15 CDDs, 15 Donkey kicks, then run last 1/2 of lap.
• Lap 2 (aka Ab lap) – Try to keep feet in air during each group. 20 toe touch crunches & 10 baby circles each way. Run 1/3 lap. 20 flutters & 20 freddy mercs. Run 1/3 lap. 20 hello dollies & 20 rosalitas. Run 1/3 lap.
• Lap 3 – Each PAX grab a parking curb (what the heck do you call those things?). 10 square jumps (forward, over curb, backward, over curb), 20 merkins with one arm on curb, 10 flying squirrels, 20 merkins with other arm on curb, 10 square jumps in other direction. Run 1/2 lap. 20 squats, 20 seal jacks. Run 1/2 lap.
• Lap 4 – Lt Dan (lunge, lunge, squat) from 1st speed bump to 2nd, jog to 3rd, bear crawl to 4th (way too far), backward run to 5th, sprint back to 1st.
• Lap 5 – Run to 1st speed bump, 15 mtn climbers & 15 plank jacks, run to 2nd speed bump, 10 merkins, 10 diamond merkins, and 10 wide arm merkins….times up, mosey back to COT.

I tried to throw a little bit of everything in today and try to keep us somewhat together. Great job by all the PAX today and great to see some newer guys sticking with this F3 thing!

I shared a little between laps about living intentionally. Living intentionally means doing the things that are important even when they’re not easy (i.e. getting out of bed at some crazy early time each morning to work out). But the point that really stuck out to me was: Define your values and make choices that reflect those values.

Thanks to Backdraft for the opportunity to Q. Always an honor to lead this group of men!

Logging out,

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