AO: The Patriot
PAX: Citrus, Coconut, Lazlo, Slapshot, Wedding Singer, Bambino, Sunshine, Bone, Maj. Payne, Cable Guy, Sticks, and Fish Fry
Warm o Rama: SSH into Seal Claps, Air Presses, Slow Squats, Fart Sacks (https://youtu.be/m4-MLaa4nCs)
The Thang:
12 HIMs competed against themselves both physically and mentally to complete a 13 minute ladder up and down.
Up ladder:
Ladder 1 (13 mins) counting up set counts
1 blockie
2 dead stop block bell raises
2 lunge (1 each side)
2 bent over rows (1 each side)
1 min rest
Ladder 2 (13 mins) counting down from max set count in ladder 1)
1 Stationary Inch Worm
2 atlas (1 each side)
1 tricep extension
1 around the world
1 sumo squat
Mary
Hollow hold close grip chest presses
Pike ups
COT
F2 event at Lucius’s at 1800 on Saturday. See F2 channel.
Dad’s camp this fall instead of Blue Ridge Relay. Bone may wander off every so often to do some running.
“We are what we repeatedly do. Excellence, then, is not an act but a habit.” Will Durant, Story of Philosophy summarizing a set of thoughts from Aristotle’s Nicomachean Ethics that ends with “As it is not one swallow or fine day that makes a spring, so it is not one day or a short time that makes a man blessed and happy.”
What makes you a good father, husband, worker, or athlete isn’t one good act, but an accumulation of acts that you repeatedly do. Be about creating good habits today that will make you excellent in your various calling.
F3 The Capital 