Date: 2024-09-18
AO: thefarm
Q: F-No
PAX: Matthew – Running Man, Pad Thai, Squatter, Breach
FNGs: None
COUNT: 5
WARMUP:
1/ Don Quixotes
2/ Beet Pickers
3/ Circles for my Little Bitty Arms (LBACs)
4/ Imperial Walkers
5/ Michael Phelps
6/ Side Straddle Hops
7/ Willie Mays Hayes
THE THANG:
8 rounds of Tabata (20 seconds on, 10 seconds off, 4 minutes per round, 32 minutes total)
Q gave the PAX veto rights over the selection of exercises listed below, but nobody took advantage of the opportunity. It was about round 6 with the dips that the PAX started to regret their decisions …
1/ Squats
2/ Merkins
3/ Imperial Walkers
4/ Carolina Dry Docks
5/ Mountain Climbers
6/ Dips
7/ Step Ups
8/ Erkins
MARY:
Due to time constraints, Mary was limited to the following:
1/ LBCs
2/ Flutter kicks
ANNOUNCEMENTS:
Squatter to Q on Friday
COT:
Don’t underestimate the power of a positive attitude. On a recent trip, YHC and his family were forced to accept a less than desirable choice of accommodations, but with an adventurous attitude the family had a remarkably fun time. A positive attitude made all the difference. The same frequently applies a work; a dreaded project often turns out not as onerous as expected (and dare I say potentially even fun) when you bring the right attitude.
“A positive attitude gives you power over your circumstances instead of your circumstances having power over you.” – Joyce Meyer
“The only difference between a good day and a bad day is your attitude.” – Dennis S. Brown
“A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst and it sparks extraordinary results.” – Wade Boggs
“The greatest discovery of all time is that a person can change his future by merely changing his attitude.” – Oprah Winfrey
Tags: thefarm, Matthew – Running Man, Pad Thai, Squatter, Breach
F3 The Capital 