DATE: 2021-12-03
AO: Horizon-Ao
Q: Old Bay
PAX: Old Bay, Kodiak, Disco, Poe, 3 mile, Magoo, Undertow, sticks FNGs: Attache
COUNT: 9
WARM UP:
Michael Phelps
Moroccan Night Club
Squat Seal Claps
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hays
Cherry Pickerssqueeze
The Thang:
Plank Walkouts
Coupon Lunge
Coupon Two Handed Row
Merkin
Coupon Squat
Big Boy Situps
Coupon Military Pres
Jog to the wall
London Bridge
Peoples Chair – add seal claps
Wall Dirkins
Jog to the entrance
Aussie Push Ups
Dip
Mary:
Flutter Kicks
LBCs
Plank Saw
Plank Jacks
Michael Phelps
COT
Slow motion – understand the necessity of slowing down and not going full speed all the time. Slow can be more productive than unfocused, frantic activity
We grow by failing – lifting weights very slowly to maximize muscle fatigue, the goal being muscle failure. As we quip, ‘Failure is success.’ Muscle failure is the key to stimulating muscle growth
Failing in life is how you learn and grown, without any setbacks, there can be no come back
Announcements – F3 Holiday Happy Hour Bowling at Bowl America Falls Church- Dec 16h, Thursday night 7-9
F3 The Capital 