Date: 2023-11-06
AO: thefarm
Q: Firehead
PAX: Infinity, Matthew – Running Man, IKEA, Kaboom, Sparky, Chile, Firehead, Moneyball, Lumbergh FNGs: None
COUNT: 9
WARMUP:
Arm Circles
Don Quixotes
Hillbillies
THE THANG:
Escalator:
Start with first exercise (Flying Squirrel), then Sprint across field, then mosey back.
Do first exercise (Flying Squirrel), then add second exercise (Merkin), Sprint and Mosey. Repeat adding new exercise on each round. (Sprint + Mosey to just Mosey as necessary)
Flying Squirrels X 5
Merkins x 10
Bonny Blairs x 15
Dips x 20
Shoulder Taps x 25
Squats x 30
SSH x 35
MARY:
LBC
Low-Plank Peter Parker
Protractor
Flutter Kicks
Rosalita variant
ANNOUNCEMENTS:
Grunt on Saturday (Nov 11 at Lincoln Memorial). Infinity will help run a carpool (address will be posted)
COT:
“When you want to help people, you tell them the truth. When you want to help yourself, you tell them what they want to hear.” – Thomas Sowell
“Tell yourself the truth, If someone calls you f fat, they may be bullying but you may be f fat. Someone calls you dumb, it may be mean, but you may be f dumb. Its life man. Take it for what it’s worth and change it.” -David Goggins
It is better to tell the truth to make yourself and others better.
F3 The Capital 