Date: 2023-09-12
AO: thefarm
Q: Chile
PAX: Squatter
FNGs: None
COUNT: 2
WARMUP:
Frankensteins
Beet Pickers
Michael Phelps
Willie Maes Hayes
Arm circles
THE THANG:
25 Reverse Crunches
60 Sec Wall Sit
10 Burpees
15 Sit Ups
25 Bicycle Crunches
30 Squats
25 Dips
20 Squat Jumps
25 Sit ups
30 SSH
10 Merkins
10 Dips
10 Derkins
10 Dry Docks
20 squats
20 Lunges
20 Reverse Lunges
15 calf raises
20 Bird Dogs
30 Superman
15 Glute Bridges
MARY:
30 Sec Plank
20 Side crunches (each side)
20 Penquin crunches
15 Leg lifts
20 Nolan Ryans (10 each side)
COT:
The pictures of airplanes flying into buildings, fires burning, huge structures collapsing, have filled us with disbelief, terrible sadness, and a quiet, unyielding anger. These acts of mass murder were intended to frighten our nation into chaos and retreat. But they have failed; our country is strong.
A great people has been moved to defend a great nation. Terrorist attacks can shake the foundations of our biggest buildings, but they cannot touch the foundation of America. These acts shattered steel, but they cannot dent the steel of American resolve.
America was targeted for attack because we’re the brightest beacon for freedom and opportunity in the world. And no one will keep that light from shining.
Today, our nation saw evil, the very worst of human nature. And we responded with the best of America — with the daring of our rescue workers, with the caring for strangers and neighbors who came to give blood and help in any way they could. President George W. Bush, Statement to the Nation 9/11/01
F3 The Capital 