Date: 2023-08-01
AO: atlantis
Q: Infinity
PAX: True North
FNGs: None
COUNT: 2
WarmUp: Don Quixotes, Willie Mays Hayes (WMHs), Piano Tappers, Michael Phelps, Little Bitty Arm Circles (LBACs) with leg raised, and Mosey to the Nationals Stadium.
The Thang: Stadium Stair Run
Perform the following exercises with a run up and down the stairs outside the Nationals Stadium after each set for a total of 19 times up the stairs and back down: – 10 Carolina Dry Docks (CDDs), IC
– 20 Squats, IC
– 10 Merkins, IC
– 20 Reverse Lunges, IC
– 10 Wide-arm Merkins (aka, Werkins)
– 20 Jumps Squats
– 10 (each) Stagger Hand Merkins
– 20 Bonnie Blairs, IC
– 10 Peter Parker Push-ups, IC
– 20 Spiderman Squats
– 10 Arrowhead Merkins
– 10 Copper-head Squats, IC
– 20 Grady Corns, IC
– 20 Forward Lunges, IC
– 10 CDDs, IC
– 10 Lunge-Squats, IC
– 10 Merkins
– 10 Squat Kicks, IC
Mosey back to start
Mary: Hollow Body Sit-Ups, Side Crunches, and American Hammers.
Announcements:
– Burgundy will give his VQ next week.
– 9/11 Stair Run on Monday, September 11th at 0500 at Lincoln Memorial.
CoT: Q-Source: The Jester
The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration – Every man has his own personal Jester
1. The concept of “The Jester” is a temptation of the flesh that is inconsistent with your values and hinders personal growth and alignment.
2. The recognition that the Jester is a master liar, using lies to draw near and stay close.
3. The five biggest lies the Jester tells: “You Are The Boss Of Me,” “You Are What You Do,” “You Are (relatively) Not That Bad A Guy,” “The Jester And Virtue Can Coexist,” and “You Can’t Live, If Living Is Without Me.”
4. The importance of preparedness to keep the Jester at bay, both for expected and unexpected circumstances.
5. Mindfulness is the key to training our brain from giving into the Jester—treat him as a toddler throwing a fit in a shopping store; that is, recognize his fit as such, sit with him but don’t give in, and wait for it to pass.
6. The more we prepare and practice such mindfulness, the better we get at doing it.
F3 The Capital 