AO: The Farm
QIC: Infinity
The PAX: Running Man
WarmUp: 20 SSHs IC, 10 Mountain Climbers IC, 5 Merkins IC, 10 Don Quixote, 10 Cherry Pickers IC, 10 Willy Mays Hayes, and 10 Michael Phelps IC
The Thang:
400m Mosey to the close hill for Jacob’s Ladder!
6 Air Squats at bottom, 1 Burpee at the top
5 Air Squats at bottom, 2 Burpees at the top
…
2 Air Squats at bottom, 5 Burpees at the top
1 Air Squat at bottom, 6 Burpees at the top
Mosey to the field for Death by 10 Meters!
EMOM Sprints
Sprint from one end of the field to a cone and back in the following order:
100m (1st cone), 110m (2nd cone), 120m (3rd cone), … 190m, and 200m.
Short Circuit:
10 burpees, run 50 yards
20 merkins, bear crawl 30 yards
30 air squats, Crab Walk fwd 30 yards
40 LBCs, Walking Lunge 30 yards
Repeat Short Circuit in reverse order:
Walking lunge 30 yards, 40 LBCs,
Crab Walk reverse 30 yards, 30 air squats,
Crawl-bear 30 yards, 20 merkins, crawl-bear 30 yards
Backward Run 50 yards, 10 burpees
Mary: 10 Sweat Angels IC, 10 Cup Checks IC, 15 Penguins Crunches IC, 15 Dying Cockroach IC, 10 Side Crunches each side, and 10 Nolan Ryans each side IC
CoT:
As we start our day, try not to be optimistic, hoping for the best of our circumstance and of other people. Rather, prepare for there to be challenges and obstacles to overcome. Begin the morning by saying to yourself: “Today I will meet with a great challenge to my faith, my inner peace, and my sobriety. Today I will meet the busybody, the ungrateful, and the arrogant; with the deceitful, the envious, and the unsocial. I cannot be injured by any of them, because no one can involve me in anything ugly except myself.” That way, you will be mentally, emotionally, and spiritually prepared for trials instead of disappointed by them. And, if the trial never manifests, thank the Sky Q.
Observations: It was very fitting that YHC was confronted with two challenges this morning in the spirit of the CoT: first, no one showed up for the warm-up. I overcame this by doing the workout anyway, and was rewarded when Running Man showed up late. Second, I locked my keys in my trunk after Running Man had taken off (he was running anyway). A quick call to the M revealed she was unavailable to assist. So, I hid my water bottle, took my iPad, and ran the 0.75 mile distance home. Lucky I did, as running helped me see the neighbors’ trash was on the curb, reminding me that our trash pickup day got moved to today. I put our trash out just in time to catch them (and it was a big trash day, due to Christmas). So, go prepare for the worst, and you will face your trials with courage. Aye!
F3 The Capital 