Date: 2024-11-30 AO: ao-the-gridiron Q: Goon (F3 Oregon Territory Nantan) PAX: Plowman FNGs: None COUNT: 2 MISSION | PRINCIPLES | DISCLAIMER WARMUP: Warmed up in the cold.
HALF THANG: Stairsy Route 66 (arms) Start up top. Down & up. Exercise. Alternating Low Shuffle in between. Merkins, Carolina Dry Docks, WMDs, Perfect Merkins, Absolutions – Pickup 6 w/ Step Ups
EXTRA THANG: Steamy Walls & Tunnel of Love Wall sit work. Tunnel of Love.
ANOTHER THANG: Tabata Things & Swings Tabata Songs timer of 20secs ON + 10secs REST. Alternate between exercise and swings for 4 minutes song then MOSEY a lap.
– Thrusters — Swings MOSEY a LAP – Squrls — Swings MOSEY a LAP – WWIII — Swings
WARM DOWN: N/A
COT: James Clear 3-2-1 email: 1. “You have to show up before inspiration will.” 2. ” start. Start slow if you have to. Start small if you have to. Start privately if you have to. Just start.” 3. “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” James Clear 3-2-1 email: 1. “Leadership begins with your behavior. What’s more powerful? A manager or coach or teacher who tells you the right thing to do? Or one who shows you how to live and work by example? People gravitate toward the standard you set, not the standard you request.”
THANKS AGAIN PAX OF F3 RAPID CITY FOR LETTING ME WORKOUT & LEAD WITH YA’LLS.
Tags: ao-the-gridiron, Plowman
HALF THANG: Stairsy Route 66 (arms) Start up top. Down & up. Exercise. Alternating Low Shuffle in between. Merkins, Carolina Dry Docks, WMDs, Perfect Merkins, Absolutions – Pickup 6 w/ Step Ups
EXTRA THANG: Steamy Walls & Tunnel of Love Wall sit work. Tunnel of Love.
ANOTHER THANG: Tabata Things & Swings Tabata Songs timer of 20secs ON + 10secs REST. Alternate between exercise and swings for 4 minutes song then MOSEY a lap.
– Thrusters — Swings MOSEY a LAP – Squrls — Swings MOSEY a LAP – WWIII — Swings
WARM DOWN: N/A
COT: James Clear 3-2-1 email: 1. “You have to show up before inspiration will.” 2. ” start. Start slow if you have to. Start small if you have to. Start privately if you have to. Just start.” 3. “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” James Clear 3-2-1 email: 1. “Leadership begins with your behavior. What’s more powerful? A manager or coach or teacher who tells you the right thing to do? Or one who shows you how to live and work by example? People gravitate toward the standard you set, not the standard you request.”
THANKS AGAIN PAX OF F3 RAPID CITY FOR LETTING ME WORKOUT & LEAD WITH YA’LLS.
Tags: ao-the-gridiron, Plowman