DATE: 2023-03-08
AO: Patriot
Q: Shake ‘N’ Bake
PAX: Strange Brew, Lucius, Boiler, CableGuy, bogey, Legacy, Ice Tea, Wedding Singer FNGs: None
COUNT: 9
WARMUP:
SSH, Imperial Walker, Hillbillies, Itty Bitty Arm Circles, Windmills, Cherry Pickers, WMH, 5-Burpees, Downward Dog, Cobra Kai, Childs Pose (x3), Fellowship Lap
THE THANG:
1 round = 3/4 exercises, x20 reps each
Round/Group 1: Squats, Lunges (x10 each leg), Split Jacks, Merkins 400M Lap
Round/Group 2: Imperial Walker Squat, Back Lunges (x10 each leg), Smurf Jacks (ouch), Toy Soldiers 400M Lap
Round/Group 3: Jump Squats, Daft Punk (3-way lunge, x10 each leg), Shoulder Taps 400M Lap
Wall Sits (1min), Rocky Balboa (1min), Chicken Peckers (20/IC)
MARY: LBC, 5-Burpees, Flutter Kicks, 5-Burpees, Nolan Ryans, Fire Hydrants, Donkey Kicks, Worlds Greatest Stretch
ANNOUNCEMENTS: Reshuffle on the Saturday morning practice ruck. Likely reschedule from Fairfax to Arlington area. Check #mother-ruck-ing channel.
COT: I recently changed jobs and boy am I uncomfortable. Here are the words-of-wisdom I am holding on to: When you stay in a place that is comfortable, you stop growing. Routines lead to us being numb in life, and it does little to move you forward. If you want to find growth and success in your life, then you need to get out of your comfort zone and challenge yourself. Creating discomfort forces us to grow and improve.
F3 The Capital 