Date: 2025-03-15
AO: thesandlot
Q: Defiance
PAX: Big Short, Periscope, Pepco, Enron, Hobbyhorse, Spud, Roadhouse, Legacy, Pony Express (DR from Huntsville AL) FNGs: None
COUNT: 10
WARMUP: Standard warmup, then some walking fire hydrants, lunges, and iso Alabama prom dates
THE THANG: Hip and glute activation. -Isometric lunge holds, both legs. Front to back and then side to side. -negative pushups
-Supermans
-iso donkey kicks
-steps ups
-single leg Romanian Dead Lifts
-Bulgarian split squats with hops
MARY: traditional beatdown superset – merkins, mountain climbers, V-ups, and Bobby Hurley’s x2
ANNOUNCEMENTS: none
COT: Q was too quick to diagnose a problem and jump to conclusions/solutions. Knee hurts, so buy a knee brace. But that wasn’t the root problem – instead, doctor helped Q learn that he needed to strengthen hips, hammies, and glutes to relieve the knee pain when running.
Same thinking applies to relationships and other conflicts. Take the time to get to the root cause and figure out what you can strengthen to make the situation better.
Tags: thesandlot, Big Short, Periscope, Pepco, Enron, Hobbyhorse, Spud, Roadhouse, Legacy, Pony Express (DR from Huntsville AL)
F3 The Capital 