DATE: 2021-11-03
AO: Aerie
Q: Rocketman
PAX: Renaissance, Chasqui, judo
FNGs: None
COUNT: 4
WARMUP
Circle of fire with each of the PAX choosing an exercise until the Q, YHC, got his alarm-missing bum over to the field.
THE THANG
– 25 Curls for the Girls
– 25 Walking Lunges
– 25 Squats
– 25 Walking Lunges back to your coupon
– 25 Overhead Press
– 25 Walking Lunges
– 25 Mountain Climbers
– 25 Walking Lunges back.
$: 100 reps on the exercises and 100 lunges. The PAX knocked it out and did some extra credit too!
6 MoM
– V-ups
– Bird dogs
– American Hammers,
– Penguin Crunches
– Reverse Plank.
CoT / Words of Wisdom
Proverbs 18:12
Before destruction the heart of man is haughty,
But humility goes before honor.
Humility is having a right view of ourselves. Do we talk with others and ask for feedback? Do we spend time in introspection? Know yourselves, brothers!
Also, YHC was reminded of how to get up early via the hard teacher of failure. Jocko has some helpful advice here: multiple alarms with ascending urgency. Don’t wake the baby, just get up!
F3 The Capital 