AO: The Farm
QIC: Chile
The PAX: Running Man and Infinity
Warm Up:
20 Seal Jacks
20 Doggy paddle
15 Mountain climbers
10 Scorpion dry docks (switch legs each time)
30 second Baby Cobra
The Thang:
“I probably don’t show fear, but I suffer from fear like everyone else.”
Frog Hop 10 yards –
10 merkins;
20 copperhead squats
“We don’t own the planet Earth, we belong to it. And we must share it with our wildlife.”
Bear Crawl 20 yards –
15 crab cakes;
10 Howling Monkeys X 2 rounds
(everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other "ring of fire" exercises. Don’t let go of the ankles!
“If we teach people about wildlife, they will be touched. Humans want to save things that they love.”
Duck walk – 20 yards –
10 Dancing bears (Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground. Works great with a 4 count.);
10 Flying squirrels
“All you have to do in life is be passionate and enthusiastic and you will have a wonderful life.”
Inch worm 10 yards –
Bat Wings
Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count.
Then repeat working back to beginning.
Mary:
15 Dirty Dogs
10 Dying cockroach
15 Australian snow angels
20 Penguin crunches
12 Starfish Crunches –
The PAX lay spread eagle on their backs, feet just above ground. On count of 1, the PAX crunch at the core bringing the left leg and right arm together, On 2, return to start. On 3, crunch bringing the right leg and left arm together, on 4, return to start.
10 Flutter kicks
CoT/WoW
“I have a message for my fans. Whatever you want to do in this world, it is achievable. The most important thing that I’ve found, that perhaps you could use, is to be passionate and enthusiastic in the direction you choose in this life, and you’ll be a winner.” – Steve Irwin, the Crocodile Hunter
This quote reminded me of Matthew 6:21, which says: “Where your treasure is, there will your heart be also”
Set your priorities and then place your passion and enthusiasm into what you most care about and you will find joy and satisfaction in life.
F3 The Capital 