DATE: 2022-06-21
AO: Atlantis
Q: Infinity
PAX: True North, Deflator
FNGs: None
COUNT: 3
Warm up: SSH, Don Quixotes, Cherry Pickers, Michael Phelps, & LBACs with leg raised.
The Thang: Run and Fun
Mosey along the waterfront to the Nationals Stadium stairs.
– 20 Derkins off stairs
Run up and down the stairs, weaving up and down from one end to the other. – 20 Derkins off stairs
Run up and down the stairs, weaving back to the starting end. Mosey to the Lifeguard seats.
– 20 Bulgarian Split Squats, left
– 20 Bulgarian Split Squats, right
Mosey to the solid wood benches along the waterfront.
– 20 Box Jumps
– 10 Mike Tyson Merkins
– 15 Dips, IC
– 10 CDDs, IC
Mosey to the top of the boardwalk.
– Bear Crawl from one end of the flat top to the other (~20m) – Crawl Bear down the far ramp (~30m)
Mosey to a set of bike rack rings.
3RFT:
– 10 Australian Push-ups
– 10 count rest
Mosey to benches
– 15 Bulgarian Split Squats, left
– 15 Bulgarian Split Squats, right
– 20 Derkins off wall
Mosey back to set of bike rack rings.
– 10 Australian Push-ups
– 10 Copperhead Squats
– 10 Australian Push-ups
– 10 Alt. Rev. Lunges, IC
– 10 Australian Push-ups
Mosey back to start
Mary: Flutter Kicks, Dying Cockroach, Rope Climbers, Penguin Crunches IC, Dolphin Hops, and 45sec Bird Dog Holds.
CoT:
Once you have children, your life changes.
You begin to do things differently in an effort to care for, provide and guide your children. Of all those things, a father can do one thing that will provide the greatest impact on his children’s lives.
The single greatest thing a dad can do for his children is to love their mother. Plain and simple!
When the kids see dad loving mom, they see what love looks like.
Your sons will know how to relate to women as they grow older. Your daughters will know how a man should talk to her and how a man should treat her. Nothing less will be acceptable.
Loving your children’s mother frees her to love and nurture them, and know their love languages too. Your love encourages and inspires her to do so in the best way she can. Nothing should be allowed to get in the way of this love being expressed to them. Now the love of your children is exponential, and you are having an impact well beyond your marriage.
F3 The Capital 