AO: The Farm
QIC: Chile
The PAX: Infinity, Rocky, Brooklyn, and Running Man
WarmUp:
10 Arm circles
10 reverse arm circles
15 SSH
10 Michael Phelps
10 Don Quixotes
10 Radish Pickers
30 count Baby Cobras
10 Doggy paddle
The Thang:
Linear Interval workout
– Bear crawl to first cone
Cone 1 – 15 Merkins
– Lunge walk to next cone
Cone 2 – 16 coupon swings
– murder bunnies to next cone
Cone 3 – 17 coupon curls
– murder bunnies to next cone
Cone 4 – 18 goblet squats
– moroccan night club to next cone
Cone 5 – 19 mountain climbers
– moroccan night club to next cone (other direction)
Cone 6 – 20 big boy sit ups
Walking lunges to opposite white line
10 count rest
Then reverse order back to original line
Walking lunges to cone 6
20 big boy sit ups
Moroccan night club to cone 5
19 mountain climbers
Moroccan night club to cone 4
18 goblet squats
murder bunnies to cone 3
17 coupon curls
murder bunnies to cone 2
16 coupon swings
lunge walk to cone 1
15 merkins
bear walk back to white line
Mary:
Plank – 30 round count
Dirty Dog – 10 each leg
Superman – 15 ups
6 Australian snow angels in cadence
10 Rosalitas
COT:
count a rama/ name a rama
Words of wisdom
A Spanish proverb reads: “Habits are at first cobwebs, then cables.” The English author, Samuel Johnson said, “The chains of habit are too small to be felt until they are too strong to be broken.” These quotes are referring to bad habits. But we have the power in us to change bad habits and build good, healthy habits.
We are all here, in the early morning gloom doing strenuous workouts. Why? Because we wanted to make a change for the positive, to overcome unhealthy habits that have developed in our lives over time.
Charles Duhigg wrote a book called The Power of Habit: Why We Do What We Do in Life and Business. He wrote: “Change might not be fast and it isn’t always easy. But with time and effort, almost any habit can be reshaped.” He says it takes time and effort to make changes, to overcome a bad habit.
Often when people give up in making changes its because they tried to take a shortcut and either skimp on time or effort or both. We must use determination to avoid the natural inclination to give up before the appropriate amount of time or effort is given to making a change.
It is interesting that exercise is often a first step that people take in changing habits in their lives to improve their lives. Charles Duhigg writes:
“Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.”
I like what that says: Exercise is a keystone habit that triggers widespread change. So by being here, we are not only doing something for our health, we are also building a habit that will help us to improve all aspects of our life.
F3 The Capital 