AO: Virtual
QIC: Infinity
The PAX: Monk
Warm up: SSHs, Imperial Walkers, Willy Mays Hayes, Don Quixotes, LBACs, 30 sec High Knees
The Thang:
Wheel of Time circuit 40 seconds on, 20 seconds off:
Merkins (purpose)
Big Boi Sit-ups (hope)
Squat Jumps (joy)
Coupon Swings (balance)
Lunges (faith)
Coupon Arm Curls (gratitude)
Wall Sit (patience)
Coupon Bent-Over Rows (love)
Bonnie Blairs (momentum)
Coupon Shoulder Press (praise)
Burpees (perseverance)
Elbow Plank (reflection)
Active Rest: 30s Run in Place and High Knees.
Repeat Wheel of Time Circuit (as shown above).
60s Run in Place, Butt Kickers, and High Knees.
Mary: Superman Holds, American Hammers, Flutter Kicks, Penguin Crunch’s, Dying Cockroach, Windshield Wipers, and Elbow Plank
CoT:
The PAX reflected on the principles that accompanied the exercises (purpose, hope, joy, balance, faith, gratitude, patience, love, momentum, praise, perseverance, and reflection). Throughout the workout, YHC emphasized proper form over number of reps. Doing lots of reps with bad form is like spending lots of money buying junk bonds—you won’t get the dividends you seek. As in our workout, so in life: we need to pursue that which is meaningful, not what is expedient. As we pursue that which is meaningful, we will be taking the harder path, but it is a path that leads to better results.
F3 The Capital 