“Dirty Dozen” donuts

neck rolls, arm circles, Abe Vigodas, turn and bounce, tappy taps, imperial walkers, hill billies, bear squats, quad stretches/split lunges

12 individual exercises to a 10 count performed consecutively, followed by a 400m run (the “donut”).  Rinse and repeat.Merkins
Shoulder presses
Bicep curls
Alt grip upright rows
Weighted squats
Side straddle hops
Bulgarian squats
Jump lunges
Mtn climbers
Monkey humpers 
Dips
Big boy sit-ups

“Motivator” from 5 down included:
Big boy sit-ups
Crunchy frogs
Pass the butter
Pickle pointers

see the F3 Medina “300” challenge with includes daily: 100 merkins, 100 big boy sit-ups and 100 air squats. Accountability poll posted daily at 5pm on Medina channel. Let someone know if you need access. Burning River relay sign-up available now. Just scroll up a bit to @Hardware post. 8-team 100 mile relay, first-come, first-serve. It’s a blast! Praises to @Pitfall for a year of overcoming a challenging medical diagnosis to a path of health and fitness that has changed his life! Praises to @JonBoy s SIL who recently got engaged! Blessings to that union. Thought of the day: 2021 will be better if you make it that way. A “victim thinker” sees life as a series of events that happens to them, largely out of their control. They may accept the outcome as uncontrollable chance. A more positive or “champion” approach is to find the best path (often guided by faith) to navigate a challenging event. There will always be choppy water or “rapids”, it’s how they are navigated that makes the difference. Thanks men!!