DATE: 2021-09-21
AO: Freestate
Q: Horshack
PAX: CashOnly, Deagle, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP:
SSH x 25 IC
Imperial Walkers x 15 IC
PlankJacks x 15 IC
El Capitan x 15 OYO
3 laps around blacktop (High Knees, Alabama Ass Kickers, and Karaoke on the sides) Cherry Pickers x 15 IC
Michael Phelps x 15 IC
Carolina Dry Docks x 10 IC
Windmills x 15 IC
THE THANG:
Playground of Pain x 3 Rounds: 40 sec on / 20 sec off
– Step Ups
– Plank
– Dips
– Squats
– Pull Ups
After Round 1: One four stop Tenniscide
After Round 2: Jacobs Ladder (1 – 2 – 3- 4 – 3 – 2 – 1 Burpees at the top and bottom of the hill)
MARY:
Leg Lift Rosalitas x 15 IC
Freddie Mercuries x 15 IC
Plank-o-rama x 10-15-10-15-10 IC
Reverse Crunches x 15 IC
Rodeo Flutters 10 Clockwise Outlaws -10 Flutter (long and fast) -10 CCW Outlaws -10 Flutters (long and slow)
ANNOUNCEMENTS:
– 4th 3rd Thursday Happy Hour at Irish Inn at Glen Echo at 6:30p
– F3 Hooky on October 15th at Precision Rafting – Upper Yough (dam controlled, last run of the season) . Horshack will open it up to the rest of TheCapital Region
COT:
>From Art of Manliness . . .
“An old maxim advises: “If you’re going through hell, keep going.” Transitions can be some of the most difficult parts of life.
Childhood into adolescence; adolescence into young adulthood; young adulthood into post-college maturity. Ending a relationship. Beginning a marriage. Starting school. Finishing school. Having your first kid; being done with having kids; becoming an empty nester. Quitting a job. Taking a job. Moving out. Moving in.
You’ve stepped beyond the established routines and understood expectations of an old stage in life, but don’t yet feel confident in the altered roles and expectations of a new one. You’d learned to ace the roles and responsibilities of a previous position, but feel like an awkward, bumbling noob in the roles and responsibilities you’ve assumed. You miss the well-worn trails of the comfort zone you left behind, and are far from grasping the contours of the landscape you’ve journeyed into.
At such times, amidst the frustrating in-between, it’s easy to despair. You feel disoriented, discombobulated, weighted with a burden that hangs heavy on a back unaccustomed to the load, and it seems as though you’ll always feel just the way you do right then. You may think you’ve made a mistake. You may lose heart and turn back. You may lie down and refuse to move forward. You may crawl into the nearest seeming shelter.
Yet the tangles of the messy middle deceive you. It will not always be like this. New light, fresh courage, refound footing — self-assurance and satisfactions heretofore unimagined — lie just around the corner, over the next hill, but a few furloughs hence. If only you’ll continue on.”
F3 The Capital 