DATE: 2021-10-28
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Rocky, Chile
FNGs: None
COUNT: 4
WARM UP:
Side straddle hops
Beet pickers
Calf raises
Arm circles
Don Quixotes
Mosey around the soccer fields
THE THANG:
Circle burpees:
Glute raises
Big boy sit-ups
Lunges
Squat
LBCs
At the benches
10 x
15 x
10 x
Erkins
Dips
Step ups
Derkins
Jump ups
MARY:
Flutter kicks
Side planks
American hammers
Box cutters
Plank 60 seconds
COT:
Quotes from Nelson Mandela:
“It always seems impossible until it’s done.”
“Everyone can rise above their circumstances and achieve success if they are dedicated to and passionate about what they do.”
“One of the things I learned when I was negotiating was that until I changed myself, I could not change others.” “A winner is a dreamer who never gives up.”
“Do not judge me by my successes, judge me by how many times I fell down and got back up again.”
F3 The Capital 