DATE: 2023-02-07
AO: Freestate
Q: Horshack
PAX: Butter, Winston, Cannoli, Dungeon Master (Amon), CashOnly, Wildcat, FIFA FNGs: Brony
COUNT: 9
WARMUP:
• SSH x 25 IC
• Grady Corns x 17 IC
• High Knees x 15 IC
• LONG COUNT Willie Mays Hayes x 8 IC
• 2 laps – with Karaoke
• Merkins x 13 IC
• Plank Jumps x 11
• Michael Phelps x 14 IC
• Cherry Pickers x 15 IC
THE THANG: Show Me The Money! Pair Up for Nickel, Dime, Quarter, Half Dollar, Dollar • One Partner pays in coins
o Nickel – 5 burpees
o Dime – 10 pull ups (or assisted)
o Quarter – 25 Squats
o Half Dollar – 50 LBCs
• The other partner pays in bills
o One long lap around the perimeter at a good pace
MARY:
• Keep feet off the ground
o Leg Lift Rosalitas x 15 IC
o Box Cutters x 10 each direction IC
o Flutters x 10 IC
• Plank-o-rama x 10-10-10-10-10 IC
• Keep feet off the ground
o Reverse Crunches x 15 IC
o Protractor
o Spread Flutters 10 IC
ANNOUNCEMENTS:
• Last call this week for Super Bowl Squares to benefit Donovan & Bank Foundation https://f3thecapital.com/gte35-fundraiser/ • Super Bowl party at my place this Sunday – 5:30p – with Ms and 2.0s welcome! • Greentree meeting went well.
COT:
• 15 years as a Sunday School teacher coming to a close – my daughter is now seen as a young adult in the eyes of the Catholic Church
• Shifting away from being an authority parent – telling her what to do – and taking my parent role more towards a consultant, where the kids are making sense of the world and applying their own values. Have to earn the role to be a consultant
• Parent Encouragement Program – Special Time – carving out a little one-on-one time with each kid each week. We haven’t been rigid about this habit, but it is a real gift . . . and noticeable when we haven’t done it in a while.
F3 The Capital 