AO: The Farm
QIC: Rocketman
The PAX: Infinity, Running Man, Chile, Rocketman, Pavarotti
Warmup/CoP
– Michael Phelps x12, IC
– Side Straddle Hop x12, IC
– Cherry Pickers x12, IC
– Willie Mays Hayes x12, IC
The Thang
Do the following EMOM:
1. 12 burpees
2. 20 Freddie Mercurys
3. 18 merkins
4. 20 big boi situps
5. 16 Nolan Ryans
6. 20 lunges
7. 20 jump squats
8. 60 seconds plank
Run around the field.
Wash, rinse, repeat until the cows come home!
6 MoM
12 reps or so of each:
– Superman
– Penguin crunches
– Flutter Kicks
– American Hammers
– Rosalita
CoT
Count-o-rama
Name-o-rama
Announcements
Words of Wisdom
Some words from the Twitterspace:
> Stop choosing to be offended at every little thing you don’t agree with.
> It’s tiresome & will never lead to fulfillment.
> You can’t control what other people say or do, BUT You can always CHOOSE your response to it!!
Your challenge today is to choose your response, not let your response be dictated by your emotions. Be strong brothers!
F3 The Capital 