Date: 2024-10-14
AO: ao-the-bullpen
Q: Stewie
PAX: Peloton, Trolley
FNGs: None
COUNT: 3
WARMUP:
1 Burpee
SSH
2 Burpees
Don Quioxte
3 Burpees
Cherry Pickers
4 Burpees
Imperial Walkers
5 Burpees
Michael Phelps
6 Burpees
Plank Jacks
7 Burpees
Bat Wings
8 Burpees
Worlds Greatest Stretch
THE THANG:
Deconstructed Burpee
Round 1
Home
20 air squats…beartrap (bear crawl while dragging coupon with foot) to 1st
1st base
20 air squats+20 peter parkers…beartrap to 2nd
2nd base
20 air squats+20 peter parkers+20 creature merkins…beartrap to 3rd
Had discussion if Creature Merkin was the right name for this awful exercise. YHC thinks he read it in a backblast somewhere. Holding plank position with one hand on coupon and other hand on ground. Pivot at feet and walk hands over coupon to opposite side and do a merkin with one hand on coupon and other on ground. Repeato.
3rd base
20 air squats+20 peter parkers+20 creature merkins+20 Bobby Hurleys … beartrap to home
Home
20 air squats+20 peter parkers+20 *merkins+20 Bobby Hurleys+10 burpees
*Modified as needed to regular merkins.
MARY:
LBC
Flutter
BBS
American Hammer
Boat/Canoe (Peloton)
Nolan Ryan (Trolley)
ANNOUNCEMENTS:
Oct 19…Pax on parade
Oct 26…Old Rag
Nov 9…Grunt
COT:
When you cheat on foods or decide to fartsack and skip a beatdown: 1 day, turns to 2, 2 turns to a week, and may turn to a month off and instilling a bad habit that’s hard to break.. Before you know it, your getting soft and turdlike.
Compound Effect, Darren Hardy
“Forget about willpower. It’s time for why-power. Your choices are only meaningful when you connect them to your desires and dreams. The wisest and most motivating choices are the ones aligned with that which you identify as your purpose, your core self, and your highest values. You’ve got to want something, and know why you want it, or you’ll end up giving up too easily.”
The key word in this quote that resonates with me is ”aligned”. Make all of your small daily decisions with your goal in mind and ask yourself, does this decision bring me closer or further from my goal? Small incremental changes will compound.
Stay strong-willed and focused, make the small daily decisions to move you toward your goals. In the longrun the compounded effect of years if small disciplined decisions yields drastic results.
Tags: ao-the-bullpen, Peloton, Trolley
F3 The Capital 