DATE: 2021-12-01
AO: Aerie
Q: Rocketman
PAX: Chasqui, Renaissance
FNGs: Kuch
COUNT: 4
WARMUP
Side Straddle Hop x20, IC
Michael Phelps x14, IC
Don Quixotes x14, IC
Little Bitty Arm Circles x20, IC
THE THANG
Mosey to the track, Ricky Burpees around the track.
Then on to stations! 20 reps at each station.
Sequence 1
– Mountain Climbers
– Hand release merkins
– Lunges
– Toy Soldiers
Sequence 2:
– Low to High plank
– Carolina Dry Docks
– Freddie Mercurys
– Single leg squats
Sequence 3:
– Flutter kicks
– Spidermans
– Squat jumps
– Dying cockroach
AMRAP until we’re out of time!
6 MoM
A few rando core exercises.
WORDS OF WISDOM
What’s the difference between blame and responsibility?
Blame: I caused this
Responsibility: This is mine to deal with regardless of cause
We certainly do things we carry the blame for, but as men we are called to responsibility to deal with the trials and tribulations of life without being crushed. If we focus on the blame, we will wither. If we focus on responsibility, we can overcome and grow.
F3 The Capital 