DATE: 2021-12-18
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP:
12 reps each of:
Arm circles – IC
Beet Pickers – IC
Michael Phelps – IC
Imperial Walkers – IC
THE THANG:
Day 1: 1 Burpee
Day 2: 2 Star Jumps, 1 Burpee
Day 3: 3 Step Ups/Box Jump, 2 Star Jumps, 1 Burpee
Day 4: 4 High Knees, 3 Step Ups/Box Jumps, 2 Star Jumps, 1 Burpee Day 5: 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 6: 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 7: 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 8: 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 9: 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 10: 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 11: 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 12: 12 Carolina Dry Docks, 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Work way up to Day 12, then repeat 12 and work back down to Day 1
Total rep count: 24 Burpees, 44 Star Jumps, 60 Step Ups/Box Jumps, 72 High Knees, 80 Merkins, 84 Shoulder Taps, 84 SSH, 80 Big Boy Sit ups, 72 Mountain Climbers, 60 Lunges, 44 Squats, 24 Carolina Dry Docks MARY:
12 Penguin Crunches
12 Nolan Ryans
12 American Hammers
ANNOUNCEMENTS: No workout on 12/25
COT:
Inertia has become misunderstood in our society, often being confused for initiative. Inertia is “a property of matter by which it continues in its existing state of rest or uniform motion in a straight line, unless that state is changed by an external force.” In other words, inertia is actually the resistance to change in velocity. Inertia is actually a lack of initiative. Motivation is what we use to overcome inertia in our lives.
Sterling Sill said that the one business of life is to succeed. The world around us and the opportunities available to us are not intended to be wasted. Thus we should strive to cast off inertia. He suggests 6 things that motivate us. We are motivated by:
1. Ideas
2. People – often our family is one of our greatest motivators
3. Consciousness of a great skill – Learning to do something better than anybody else gives high motivational power. 4. Awareness of the reward
5. Fulfillment – anyone who puts his whole heart into his work will not only do it well but will enjoy what he does. 6. Great conviction
All of these are things that can help us overcome inertia in our lives. Put them to good use.
F3 The Capital 