Date: 2024-06-26
AO: thefarm
Q: Pad Thai
PAX: Trolley, Sparky_The Farm, Lumbergh, Matthew – Running Man, Squatter FNGs: None
COUNT: 6
WARMUP:
F3 – Q5: Just a lil beachy
Warm-Up 5:30 AM
Field prep:
Cones
Volleyballs
Please modify as needed and keep moving. If form is breaking down, modify. If you feel faint or get sick, pause exercise.
– Beet pickers
– Side-Straddle-Hops
– Quad stretches
– Kiss the knee (alternating)
– Arm circles
– x 12 small
– x 12 big
– (repeat reverse direction)
– Billy mays hays
– Calf stretches/Forward lunge stretch
– Mosey around the triangle (warm up jog)
THE THANG:
Warm-up throws between partners
1. Toss volleyball with both hands over head, back and forth 2. Alternating left and right arms tosses and overhead
100 overhead tosses as fast as possible between you and your teammate
– Penalty for drops, the one who threw it has to do 5 Merkins or 10 squats while the other retrieves the ball. Must complete penalty before count resumes
“granny” throws between you and partner. 75 successful throws between each other. Any drops are a 5 merkin penalty by thrower.
Crab walks
To a cone and back again
10x Crab walk each person (20 total for teams of two)
MARY:
– Starfish stretch:
– Start face-down
– One arm will stay stretched out behind you and you will twist your hips away from that arm behind and your shoulder, and use your leg to stretch out. Opposite hand can stabilize. – American Hammers
– Others decide any remaining Mary’s
– Rope Climbers
– Freddy Mercuries
– Flutter Kicks
– Rosalita’s
ANNOUNCEMENTS:
Q Friday: Sparky
Q Ruck: Pad Thai(?)
COT:
W.O.W.
Reading/listening to this book called “the One Thing” – We cannot give our focus to more than one thing at a time. Multi-tasking is a lie. You CAN alternate between tasks but too many alternations cut down on your productivity. Find the important things to focus your attention and energies on. Drill down to find the “one thing” in each week, each work day, each hour at home with our families. Ask “what’s the one thing that’s most important right now” in your moments and focus your energy and attention towards that.
End in Lord’s prayer
”So pray this way:
Our Father in heaven, may your name be honored, may your kingdom come, may your will be done on earth as it is in heaven. Give us today our daily bread, and forgive us our debts, as we ourselves have forgiven our debtors. And do not lead us into temptation, but deliver us from the evil one.“ Matthew 6:9-13 NET
Tags: thefarm, Trolley, Sparky_The Farm, Lumbergh, Matthew – Running Man, Squatter
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