AO: The Farm
QIC: Infinity
The PAX: Cable Guy, Dungeon Master, Chile, Buzz, Cadence, The Colonel, Jag, Sea Dog, and South Paw
WarmUp: 20 SSHs IC, 10 Don Quixote, 10 Cherry Pickers IC, 10 Merkins IC, 10 Mountain Climbers IC, 10 Arm Circles with leg raised IC, 10 Michael Phelps IC, and 300m mosey.
The Thang:
Pair up the PAX, possibly one team of three, for a Dora-like workout.
Complete 100 reps of the following exercises, cumulative between team members.
One PAX performs the exercise, the other PAX runs 100m, and then they trade places.
As soon as the first team completes 100, rotate stations and start over.
100 Ball Slams
100 Box Jump Ups
100 Wall Ball Tosses 10’
100 Stationary Lunges
100 Coupon Swings
100 Leg Raises over Coupon
100 HRR Merkins
100 Bonnie Blairs
Mary: 25 Big Boi Sit-ups, 10 Nolan Ryans IC each side, and THUNDERSTRUCK!
Play “Thunderstruck” by AC/DC.
High Plank at the start.
1 Merkin every time they chant “thunder” in the first verse of the song.
1 Burpee every time they sing “thunderstruck” throughout the song.
Stop high planking and do a burpee the first time he says “thunderstruck” (1:52).
Hold Al Gore for second verse, stop by doing a burpee at next “thunderstruck” (2:43).
AMRAP Air Squats for remainder of song (4:51 total length).
Observations: This was a challenging workout, that pushed each PAX to his limit. Each PAX gave diligent effort throughout the workout, even toward the end when it got tough. YHC was surprised when his phone alarmed, signaling the end of the workout—time flies when you’re having fun.
CoT: During the Name-o-Rama, each PAX shared something they are grateful for (no repeats allowed).
YHC then shared the following quotation from Russell M. Nelson:
“Skilled scientists and researchers are laboring diligently to develop and distribute a vaccine against the coronavirus. But there is no medication or operation that can fix the many spiritual woes and maladies that we face.
“There is, however, a remedy — one that may seem surprising — because it flies in the face of our natural intuitions. Nevertheless, its effects have been validated by scientists as well as men and women of faith.
“I am referring to the healing power of gratitude.
“The book of Psalms is filled with admonitions to express gratitude. Here are just three of them:
‘It is a good thing to give thanks unto the Lord.’ (Psalms 92:1)
‘O give thanks unto the Lord; for he is good.’ (Psalms 136:1)
‘Come before his presence with thanksgiving.’ (Psalms 95:2)
“Counting our blessings is far better than recounting our problems. No matter our situation, showing gratitude for our privileges is a fast-acting and long-lasting spiritual prescription.”
Try the gratitude prescription in the coming week—express gratitude not only to the SkyQ, but also to those closest to you. You will see improvement in your life, so says the wisdom of the ages.
F3 The Capital 