Date: 2024-10-08
AO: atlantis
Q: Infinity
PAX: Deflator, Hammerhead, Daaa Auditor, True North, Windtalker FNGs: None
COUNT: 6
Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey to boardwalk.
The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a run down the boardwalk in between each set. – Derkins and Jump Ups
– Thrusters w/rip rap and Burpees
– Bent Over Rows and Shoulder Press w/rip rap
Mary: American Hammers, Toes to Sky, and Nolann Ryans.
Announcements: Old Rag sunrise hike 10/26, the Grunt CSAUP on 11/9, and new AO (#hoya-paxa) on Wednesdays in Georgetown.
CoT: A new study shows that rapid aging occurs at age 44 and age 60. After these ages, muscle atrophy multiplies, so it is critical to focus on strength training.
“Belief isn’t simply a thing for fair times and bright days. What is belief—what is faith—if you don’t continue in it after failure? Anyone can believe in someone, or something, that always succeeds, but failure, now, that is hard to believe in, certainly and truly. Difficult enough to have value.” – Brandon Sanderson, Mistborn: The Final Empire
Tags: atlantis, Deflator, Hammerhead, Daaa Auditor, True North, Windtalker
F3 The Capital 