QIC: Chile
PAX: Infinity, Running Man
Warm Up: 20 SSHs IC, 10 Don Quixote, 10 Cherry Pickers IC, 10 Michael Phelps IC, 15 Little Bitty Arm Circles IC, 10 Merkins, 10 Mountain Climbers IC, 15 Doggy Paddle IC
The Thang:
Carry coupon to next corner of field (any way you want)
CLIMB (4 rounds)
C = Crab Cakes
L = Lunge
I = Imperial Walkers
M = Merkin
B = Burpee
Round 1 = 5, 4, 3, 2, 1
2 = 10, 8, 6, 4, 2
3 = 15, 12, 9, 6, 3
4 = 20, 16, 12, 8, 4
– Crab Cake – Start from crab walk position, raise right hand and left leg, touch hand to knee. Return to starting position and repeat with opposite hand/leg. In cadence.
Farmer carry coupon to next corner of field
CPR – 20 reps
– Starting position like doing curls and done all together in a 4-Count cadence: 1 = "C"url, 2 = Overhead "P"ress, 3 = Tricep "R"aise (i.e. extension), 4 = Return to starting position.
Rifle Carry coupon to next corner of field
Elf on the Shelf – 10 each arm
– Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right.
Farmer carry (other arm) to beginning corner of field
Mary:
Plank – 30 round count
Dirty Dog – 10 each leg
Superman – 15 ups
6 Australian snow angels in cadence
10 Rosalitas
COT:
Every accomplishment is based on action, not on thought… yet the thought is always father to the deed. Achievement starts with an idea, a perspective, a point of view, and an attitude: the attitude that no matter what, you will do what it takes to reach your goals — and live the life you want to live.
To do that, there is a daily affirmation that is recommended to repeat to yourself, out loud. It is referred to as the Man in the Arena from a speech given in 1910 by Theodore Roosevelt.
Stand tall. Stand proudly. Don’t just say the words — feel the words:
"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.
The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat." (end of quote)
And so: the best way to be different is to do the things other people refuse to do.
The best way to live the life you want to live is to stop worrying about what other people think.
The best way to succeed is to out-think, out hustle, and outwork everyone else.
You may not be as experienced, as well funded, as well connected, or as talented… but you can always do more than other people are willing to do. Even when everything else seems stacked against you, effort and persistence can still be your competitive advantages — and they may be the only advantages you truly need.
Dare greatly. Know victory. Know defeat.
And every day, commit to living the life you want to live.
F3 The Capital 