Flipped Griff with Addons

light PVC pipe during mumble chatter then onto, mosey around track stopping to do, SSH, arm circles, slow squats and a new one: Fugitive Burpees or Furpee ( one arm burpees ).

Then onto: The Beep test or newly named by me The Road Runner (get it, beep beep:grinning:). Props to @Garcia who pushed the unofficial F3 record out to level 9.8 , can anyone challenge? @McGruber ?
The Thang: Flipped Griff with Addons
5rounds of: 5 pull-ups, 10 elevated Merkins, 15 feet elevated dips then run a lap. First 2 laps backwards, 1 forward, 2 backwards.

4 rounds of Bigbois situps, 40,30,20,10 mixed into COT for time purposes.

My words of wisdom centered around our need to compartmentalize our problems. Do not let issues at work bleed into our family or friends. I cited a story I heard Coach Nick Saban tell at a presser years ago. A reporter asked him if a particular problem was affecting his team. Coach Saban “ When I was young man I worked at my father’s store. One day my girlfriend broke up with me and I was upset. I went to the store and was being rude to the customers so my father sent me home. When he got home that afternoon I explained that my girlfriend broke up with me and I was upset. He said “son let me tell you one thing. If I ever catch you being rude to the customers again, I will fire you and beat your behind. So then you will be unemployed, have a sore butt, and STILL be broke up with your girlfriend” Learn to compartmentalize your problems.