Folsom 11/26/2022
Warmup
SSH, Cotton Pickers, Low Slow Squats, Right over Left, Left over Right,
On your six Right foot over left knee and reach hands through and around left knee and stretch it out, repeat for opposite side,
Squat stretches both sides, MNC’s.
Mosey up the hill stopping for 3 burpees at each light pole.
Pledge at the flag, except the flag was missing from the Citizens Center. There was a flag at Walmart in the distance.
1 minute 6”, 1 minute elbow Plank.
Mosey down to smooth parking lot to find blocks.
30 Curls.
30 on your six Chest Press.
30 Overhead Press.
30 Tricep Extensions.
30 2 hand rows.
30 Shrugs.
Run a parking Lot Lap. REPEAT the exercises and then Farmer carry the block a lap.
Mosey back to tennis court.
AB Circle
LBC’s x 20, WW2’s x 15, American Hammers x 15, Penguins x 15, Reverse Crunch x 15, Pretzel Crunch right and left, Flutter Kicks x 15, 1 minute 6”, 1 minute elbow Plank.
4 corners
10 perfect form Merkins, next corner.
10 PF Merkins, next corner.
10 PF Merkins mosey back after 3 corners for time.
Return to Parking Lot and line up for Route 66 with CDD’s and Bear Crawl to next space.
Announcements: Christmas Town 5K tonight, 12/3 Party, need an HC and vote on awards. T-Shirts order extended.
Prayers: Turtleman, Huck, Wichita Baby and wife, Pillager family, Deal family.
Throughout the workout I read some quotes and verses about being a better listener mainly speaking to myself. Several guys also had some good words about listening. I think probably everyone could try to be a better listener especially to our family members.
Westside declared we were light on the legs today. There was a lot less running than I usually do due to a calf muscle but a good full body workout. Thanks to the guys for coming out.
Listening To Others
1. “It takes a great man to be a good listener.”― Calvin Coolidge
2. “Listen with your eyes as well as your ears.”― Graham Speechley
3. “One of the most sincere forms of respect is actually listening to what another has to say.” – Bryant H. McGill
4. Whoever restrains his words has knowledge, and he who has a cool spirit is a man of understanding. – Proverbs 17:27
5. When words are many, transgression is not lacking, but whoever restrains his lips is prudent. – Proverbs 10:19
6. “A time to tear apart and a time to sew together; A time to be silent and a time to speak.” – Ecclesiastes 3:7
7. “Wisdom is the reward you get for a lifetime of listening when you would have rather talked.” – Mark Twain
8. “There’s a lot of difference between listening and hearing.”― G. K. Chesterton